by Stefani | Jan 19, 2015 | WODs
Skill/Strength/Buy-in: 4×5 Backsquat WOD: 20 Box Jumps 20 Knees to Elbows 20 KBS 20 Superman to Hollow Rock 20 Box Jumps 20 T2B 20 Ball Slams 20 V-ups 20 Box Jumps HAPPY WODDING!!
by Stefani | Oct 1, 2014 | WODs
Skill/Strength/Buy-in: Snatch practice – ramp up to heavy squat snatch *Snatch Complex 1- Squat Snatch 1- Hang Squat Snatch 1- Overhead Squat 1- Snatch Balance Perform 5 sets of the complete complex @ 75% 1RM. Rest as needed between sets. WOD: 3RFT 400m run 12...
by Stefani | Jul 7, 2014 | WODs
Strength/Skill/Buy-In: Movement review WOD: “The Seven” 7 RFT 7 HSPU 7 Thrusters 135/95 7 K2E 7 Deadlifts 245/155 7 Burpees 7 KBS 70/53 7 Pull-ups HAPPY...
by Stefani | Jun 23, 2014 | WODs
Strength/Skill/Buy-In: Split Jerk Technique, Split Jerk 2-2-2-2-2 WOD: 5 RFT 10 Front Rack Lunges 115/85 10 Push Press 115/85 10 Jump Lunges 10 Jump Squats 10 Bar Facing Burpees 10 K2E HAPPY WODDING!!...
by Stefani | May 13, 2014 | WODs
Awesome job on getting the gyms switched around. Thank you to all that helped {sorry I couldn’t be one of those}! Filthy Fifty {or Dirty Thirty} 50 of each Movement {or 30} Box Jump Jumping Pull-ups KBS Walking Lunges K2E Push Press Back Extensions WBS...
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