by Stefani | Apr 25, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 5-5-5-5-5 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth and fifth sets. WOD: “Nancy” 5 RFT 400m Run 15 Overhead Squats 95/65 Extra Work/Cash...
by Stefani | Apr 21, 2016 | WODs
WOD: 400m Run 40 Overhead Squats 135/95 40 Butterfly Sit-Ups 400m Run 40 Deadlifts 225/155 40 Ring Dips 400m Run 40 Front Squats 135/95 40 Butterfly Sit-Ups 400m Run Athlete must change load on his or her barbell themselves. TIMECAP: 40:00 Extra Work/Cash Out: 8...
by Stefani | Mar 8, 2016 | WODs
Skill/Strength/Buy-in: Double-under practice EMOM 6 30 Double-unders WOD: “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double unders with 5 OHS 95/65 after every set of double unders *if you mess up the Double-unders...
by Stefani | Feb 8, 2016 | WODs
Skill/Strength/Buy-in: Back squats 4×4 @ 82.5% of your 95% WOD: 30 Over bar Burpees 15 Overhead Squats 135/95 30 WBS 20/14 15 Snatches 135/95 HAPPY WODDING!!
by Stefani | Dec 29, 2015 | WODs
Skill/Strength/Buy-in: Overhead Squat Find 3RM, then 5×5 at 80% WOD: 21-15-9 WBS HSPU OHS 95/65 HAPPY WODDING!!
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