by Stefani | Dec 9, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: 10-9-8-7-6-5-4-3-2-1 KBS Box Jumps After every round, perform 3 Deadlifts (@ approx. 65%) 2 Wall Walks 1 Rope Climb Cash Out: Coach’s Choice, if time permits HAPPY...
by Stefani | Nov 28, 2016 | WODs
Skill/Strength/Buy-in: 20 minutes to find your best Clean for the day WOD: Partner Nukes (each partner runs 800m) 8 minutes to complete: 1-mile run Max Reps Deadlifts 315/205 Then, 10 minutes to complete: 1-mile run Max Reps Power Cleans 225/155 Then, 12 minutes to...
by Stefani | Nov 7, 2016 | WODs
Skill/Strength/Buy-in: Barbell Complex 15 min to Work up to a Heavy Set – 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder to Overhead * Unbroken, the barbell never leaves the athlete’s hands until all the lifts and reps are completed * WOD: AMRAP 10 30...
by Stefani | Nov 3, 2016 | WODs
Skill/Strength/Buy-in: Kipping / Muscle-up practice WOD: 4 RFT 10 Deadlifts 65%-70% of 1RM 25 Wall Ball Shots 400m run HAPPY WODDING!!
by Stefani | Nov 1, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: 2 person team pick A or B GANGS 2016 – WOD #2 Announcement A: “Double DT” 10 RFT: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overheads *Performed by 2 team members Rx/Master’s Rx 155/105 Scaled 135/95...
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