by Stefani | Dec 29, 2014 | WODs
Skill/Strength/Buy-in: Split Jerk practice WOD: Evil Karen 150 WBS EMOM perform: odd-3 Burpees even-3 HSPU HAPPY WODDING!!
by Stefani | Dec 7, 2014 | WODs
Skill/Strength/Buy-in: 3xME Flex Arm Hang, or practice Lowers WOD: 20 min EMOM Ladder 1 Squat 15 KBS *Add 1 Squat every minute until you cannot complete a round within a minute *upon failure, start Squats at 1 and scale KBS to 10, continue to add Squats ...
by Stefani | Sep 28, 2014 | WODs
Strength/Skill/Buy-in: Movement practice WOD: 20 OHS 20 Thrusters 20 Push Jerks 20 Hang Power Cleans 20 SDLHP *EMOM 5 bar over Burpees HAPPY WODDING! Photo: Leigh...
by Stefani | Sep 22, 2014 | WODs
Strength/Skill/Buy-in: Pull Up/Muscle Up practice WOD: AMRAP 6 10 T2B 20 Double Unders EMOM 6 Evens 15 Push Ups Odds 40 sec Hollow holds AMRAP 6 200m run 10 Pull Ups HAPPY...
by Stefani | Sep 9, 2014 | WODs
Strength/Skill/Buy-in: Snatch practice, ramp up to heavy singles WOD: EMOM 5 2 Snatches @ heavy working weight (80%+) AMRAP 10 1 Snatch 200m run HAPPY WODDING!
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