by Stefani | Dec 22, 2015 | WODs
Skill/Strength/Buy-in: Double Unders and Pistol review, then 5 Rounds 25 Double Unders 8 Alternating Pistols WOD: 12 days of Christmas 1 Sumo Deadlift High-Pull 2 Thrusters 3 Push Press 4 Hang Power Cleans 5 Hang Power Snatches 6 Kettlebell Swings 53/35 7 Pull-Ups 8...
by Stefani | Nov 18, 2015 | WODs
Skill/Strength/Buy-in: OHS 6 reps at 78% 6 reps at 88% WOD: 2RFT 21 Burpees 21 OHS 115/75 21 Ring Dips {or 25 regular} HAPPY WODDING!!
by Stefani | Oct 30, 2015 | WODs
Skill/Strength/Buy-in: Review -Clean and Jerk -Snatch -Overhead Squat -Thrusters WOD: Teams of 2 100 Double Unders 100 Burpees 50 Thrusters 95/65 50 OHS 25 Clean and Jerks 135/95 25 Snatches 10 Deadlifts (225/155) 10 Cleans HAPPY...
by Stefani | Oct 26, 2015 | WODs
Skill/Strength/Buy-in: 6 sets 1 FS / 2 BS @ 90% of your 1RM Front Squat WOD: EOMOM 15 -Barbell Thrusters -Sit-ups -Burpees over the bar -Barbell OHS -V-ups {Work for 45 seconds, rest for 15 seconds. Alternate movements each minute, for example: First 45s, do...
by Stefani | Oct 8, 2015 | WODs
Skill/Strength/Buy-in: 15 min Pull-up/Dip complex 3 Pulls-ups (regular grip) 3 Dips 3 Pulls-ups (wide grip) 3 Dips 3 Pulls-ups (narrow grip) 3 Dips 3 Pulls-ups (switch grip) 3 Dips 3 Pulls-ups (switch grip) 3 Dips 3 Pulls-ups (chin up) 3 Dips 3 Pulls-ups (ring) 3 Dips...
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