by Stefani | Jun 6, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 5-3-2-2-1-1-1 WOD: 2 RFT 75 Goblet Squats 75 Burpees 75 Sit-ups 75 Ball Slams HAPPY WODDING!
by Stefani | Jun 2, 2016 | WODs
Skill/Strength/Buy-in: Review using the GHD Machine Glute Ham Raises Back Extensions Hip Extensions GHD Sit-ups WOD: 3 RFT 5 Deadlifts 315/225 50 Double Unders 15 Toes-to-Bars HAPPY...
by Stefani | May 24, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 3RM, then 90%x3x3 WOD: 15-12-9-6-3 Deadlifts 185/125 Push-ups Pull-ups Extra Work/Cash Out: Back Squat 5RM, then 90%x5x3 HAPPY WODDING!!
by Stefani | May 16, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 3×2 @ 80% of 5RM WOD: As Far As Possible in 30 minutes, In Teams of 3: 1 Deadlift 275/185 3 Chest-to-Bar Pullups 5 Calorie Row 2 Deadlifts 6 Chest-to-Bar Pullups 10 Calorie Row 3 Deadlifts 9 Chest-to-Bar Pullups 15 Calorie Row etc...
by Stefani | May 10, 2016 | WODs
Skill/Strength/Buy-in: 3 sets at an easy pace a) 8 Romanian Deadlifts @ 30X1 Tempo b) 8 Thrusters, pause @ bottom c) 6-8 strict Pull-ups RDL: 30X1 = Three second eccentric, no pause, accelerate up, take a breath before next rep. Start light and build, but only a...
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