by Stefani | Feb 3, 2016 | WODs
Skill/Strength/Buy-in: Floor Press 4 rounds Max reps at body weight Floor Press Max strict Dips WOD: AMRAP 5 5 KBS 53/35 5 Goblet Squats 2 min rest AMRAP 5 1 Rope Climb 10 Alternating Dumbell Snatches 60/40 HAPPY...
by Stefani | Jan 20, 2016 | WODs
Skill/Strength/Buy-in: Push Jerks Build to a heavy 3 –then– 5×5 @ 80% WOD: WZA #5 6 minutes to complete– 3-2-1 Legless Rope Climbs Squat Cleans 205/145 Dumbbell Squat Snatch 60/40 {each arm} —2 min rest— 6 minutes to complete–...
by Stefani | Jan 8, 2016 | WODs
Skill/Strength/Buy-in: Back Squat 3 reps at 81% 2 reps at 85% 3×1 at 88% WOD: 50 cal row 40 DB Snatches 50/30 30 Goblet Squats 50/30 20 WBS 10 Man-makers 50/30 HAPPY WODDING!!
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 | Sep 30, 2015 | WODs
Skill/Strength/Buy-in: Front Squat/Back Squat @ 65% of Max Front Squat 4 sets of {7 FS, rest 20-40 seconds, 13 BS} WOD: 50 WBS 20/14 50 Dumbell Snatches 70/50 50 Pistols or 100 Air Squats 50 Chest to Bar Pull-ups (20min Time Cap) HAPPY...
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