by Stefani | Oct 14, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: 50 Double Unders 400m run 30 Box Jumps 30 Pull-ups 30 Sumo Deadlift high Pulls (95,65) 50 Double Unders 400m run 30 Lunges (each leg) 30 Knees to Elbows 30 Shoulder to Overhead 95/65 50 Double Unders 400m run 30 Wall Ball Shots 30...
by Stefani | Oct 5, 2016 | WODs
Skill/Strength/Buy-in: Split Jerk 15 minutes to find heaviest weight Partner WOD: 20 RFT Alternate rounds of 2 Power Cleans 185/125 5 Push-ups 15 Double Unders HAPPY WODDING!
by Stefani | Oct 3, 2016 | WODs
Skill/Strength/Buy-in: Deadlift Build to heaviest triple for the day WOD: Annie on the Run 50-40-30-20-10 Double Unders Sit-ups 400m run between rounds (4 runs) *scale run distance for a 25 min time cap HAPPY...
by Stefani | Sep 9, 2016 | Uncategorized
WOD: Lift Up Autism “Luke” 5 MIN AMRAP 4 Power Cleans 155/105 24 Double Unders 10 Pull-Ups Rest 5 min 10 min to establish heaviest power clean single Cash Out: Coach’s choice if time...
by Stefani | Aug 30, 2016 | WODs
Skill/Strength/Buy-in: Rope Climbs and Double Unders Flight Simulator w Rope Climb after every round. WOD: 3 RFT 10 Deadlifts 275/185 50 Double Unders HAPPY WODDING!!
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