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...
by Stefani | Apr 11, 2016 | WODs
Skill/Strength/Buy-in: BUILD TO Deadlift 8RM, 90%x8, 85%x8 Percentages for back-off sets are based on today’s 8RM. WOD: {partnered or individual} Karen/Annie 50-40-30-20-10 Wall Balls 20/10 Double unders Sit-ups Extra Work/Cash Out: Back Rack Walking Lunge...
by Stefani | Apr 4, 2016 | WODs
Skill/Strength/Buy-in: 5-1 Tall Muscle Clean from hip 5-1 Clean from the toes 5-1 Push press Partner WOD: 75 complexes of: 1 Power Clean 1 Hang Squat Clean Thruster 1 Jerk Partner runs 200m and roles switch when they get back. -then- 300 Double Unders while the other...
by Stefani | Mar 28, 2016 | WODs
Skill/Strength/Buy-in: Snatch from Hip 55%x2, 60%x2, 65%x2x3, 70%x1x2 WOD: As Far As Possible in 10 minutes: 3 One Arm Kettlebell Swing, 55/35, left arm 3 One Arm Kettlebell Swing, right arm 12 Double Unders 6 One Arm KBS, left arm 6 One Arm KBS, right arm 24 Double...
by Stefani | Mar 22, 2016 | WODs
Skill/Strength/Buy-in: Pistol and Split Jerk review, then EMOM 14 alternating 1 HEAVY Split Jerk 30 sec Pistol practice WOD: AMRAP 15 20 Front Squats 95/65 20 T2B 50 Double Unders HAPPY...
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