by Stefani | Dec 30, 2015 | WODs
Happy New Year’s Eve! Enjoy, but ring in the new year safe! 🙂 630pm class is cancelled. Skill/Strength/Buy-in: Back Squat 5×5 at 65% WOD: “Sprint” 100 Double Unders 30 Med Ball Cleans 20/14 30 Sit-ups or 30 GHD Sit-ups 30 Dumbbell Snatches 50/30...
by Stefani | Dec 22, 2015 | WODs
Skill/Strength/Buy-in: Double Unders and Pistol review, then 5 Rounds 25 Double Unders 8 Alternating Pistols WOD: 12 days of Christmas 1 Sumo Deadlift High-Pull 2 Thrusters 3 Push Press 4 Hang Power Cleans 5 Hang Power Snatches 6 Kettlebell Swings 53/35 7 Pull-Ups 8...
by Stefani | Dec 21, 2015 | WODs
Skill/Strength/Buy-in: Back Squat set 1: 5 reps as heavy as possible set 2: 4 reps AHAP set 3: 3 reps AHAP set 4: 2 reps AHAP set 5: 1 rep AHAP 3 minute rest in between sets WOD: AMRAP 9 20 Double Unders 10 Hang Power Snatches 115/75 20 Double Unders 10 T2B HAPPY...
by Stefani | Dec 17, 2015 | WODs
Skill/Strength/Buy-in: Back Squat 4 sets 4×5 Back Squats at 60% of your 1RM 30 seconds rest after every set of 5 3 min rest after every total set {80 Squats total} WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups HAPPY...
by Stefani | Dec 15, 2015 | WODs
Skill/Strength/Buy-in: Front Squat 1RM WOD: 20 Back Squats 225/155 150 Double Unders 15 Back Squats 255/170 100 Double Unders 10 Back Squats 275/185 50 Double Unders HAPPY WODDING!!
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