by Stefani | Jan 27, 2015 | WODs
Skill/Strength/Buy-in: Hang Squat Clean practice, Build to heavy single WOD: 3 RFT 10 (3 Deadlifts + 1 Hang Squat Clean) 10 Handstand Push-ups HAPPY WODDING!!
by Stefani | Jan 14, 2015 | WODs
Skill/Strength/Buy-in: Kipping HSPU or free handstand work WOD: 21-15-9 HSPU Front-rack Walking Lunges 135/95 HAPPY WODDING!!
by Stefani | Jan 4, 2015 | WODs
Skill/Strength/Buy-in: EMOM 10 Odd, 5-8 strict pull ups Even, 5-8 dips *movement can be weighted if too easy WOD: 100 Double Unders 90 Squats 80 Sit-ups 70 Ball Slams 60 WBS 50 Push-ups 40 Pull-ups 30 Box Jumps 20 Burpees 10 HSPU *to scale, perform as partner wod...
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 17, 2014 | WODs
WOD: 30 HSPU 40 Pull-ups 50 KBS 60 Sit-ups 70 Burpees -then, not for time- 3×8 GHD Raises / Partner Glute-Ham Raises HAPPY WODDING!!
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