by Stefani | Apr 17, 2017 | WODs
Skill/Strength/Buy-in: Movement review/practice WOD: 32 Hokies 7 RFT 4 Squat Clean & Jerks 135/95 16 Deadlifts 135/95 32 Double-unders In remembrance for the 32 souls lost at the 2007 shooting at Virginia...
by Stefani | Oct 25, 2016 | WODs
Skill/Strength/Buy-in: Split Jerk practice 1-1-1 off the rack WOD: Hammer 5 RFT 5 Power Cleans 135/95 10 Front Squats 135/95 5 Jerks 135/95 20 Pull-ups Rest 90 seconds between each round U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan...
by Stefani | May 25, 2016 | WODs
Skill/Strength/Buy-in: Every 90 seconds for 10 sets 2 Snatches For athletes who have a 1RM snatch, start at 65%. Add weight after no fewer than two sets. For athletes who do not have a 1RM snatch, start at a moderate load which the athlete can perform with great...
by Stefani | Apr 13, 2016 | WODs
Skill/Strength/Buy-in: Snatch from Hip 60%x2, 65%x2, 70%x2, 75%x2x2 WOD: AMRAP 12 10 Left Arm KBS, 55/35 10 Right Arm KBS 10 KBS 15 Pull-ups 20 Pistols, Alternating Extra Work/Cash Out: Behind-The-Neck Jerk 80%x1x8 EMOM HAPPY...
by Stefani | Apr 7, 2016 | WODs
Skill/Strength/Buy-in: Review movements Partner WOD: Row 500m (each) 50 Pullups (total) Run 400m (each) 50 Box Jumps, 24″/20″ (total) Row 500m (each) 50 Dumbbell Snatch, moderate weight, alternating (total) Run 400m (each) 50 Handstand Pushups (total) One...
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