by Stefani | Dec 4, 2015 | WODs
Skill/Strength/Buy-in: Front Squats EMOM 5 Set 1 – 2 reps @ 60% Set 2 – 2 reps @ 65% Set 3 – 2 reps @ 70% Set 4 – 1 rep @ 75% Set 5 – 1 rep @ 80% Rest one minute & then.. Every 2 minutes for 6 minutes (3 sets): Set 6 – 85% x 1 rep Set 7 – 85-90% x 1 rep Set 8 –...
by Stefani | Dec 1, 2015 | WODs
Skill/Strength/Buy-in: EMOM 10 Odds: 3 Deadlifts @80-90% Evens: 30-foot Hand Stand Walk *Scaled 5-10 HSPU* WOD: 21-15-9-6-3 Deadlifts 185/135 HSPU HAPPY WODDING!
by Stefani | Nov 24, 2015 | WODs
Skill/Strength/Buy-in: Jerks 7 reps at 77% 7 reps at 88% WOD: 3RFT 500m row or 400m run 15 Deadlifts 155/105 10 Power Cleans 5 S2OH HAPPY WODDING!!
by Stefani | Nov 13, 2015 | WODs
Skill/Strength/Buy-in: Review – Snatch – Deadlift – Clean and Jerk WOD: Teams of 2 50 Burpees 40 Deadlifts 315/225 30 Cleans 225/165 20 Snatches 135/95 10 Ring Muscle-ups or 16 Bar HAPPY...
by Stefani | Oct 30, 2015 | WODs
Skill/Strength/Buy-in: Review -Clean and Jerk -Snatch -Overhead Squat -Thrusters WOD: Teams of 2 100 Double Unders 100 Burpees 50 Thrusters 95/65 50 OHS 25 Clean and Jerks 135/95 25 Snatches 10 Deadlifts (225/155) 10 Cleans HAPPY...
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