by Stefani | Jun 23, 2016 | WODs
Skill/Strength/Buy-in: Snatch Grip Doubles Build to heaviest doubles for the day. Must maintain good form. Partner WOD: 4 Rounds 5 min to complete: 100 Double Unders 50 WBS **Max reps of Muscle-ups/Burpees Rest 2 min Max rep MUs for rounds 1 and 3, Burpees for rounds...
by Stefani | May 23, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 3RM, then 90%x3x3 Partner WOD: As Far As Possible in 18 Minutes 3 Overhead Squats 135/95 6 Anchored Sit-Ups 6 Overhead Squats 12 Anchored Sit-Ups 9 Overhead Squats 18 Anchored Sit-ups Etc Partners alternate performing each couplet...
by Stefani | May 16, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 3×2 @ 80% of 5RM WOD: As Far As Possible in 30 minutes, In Teams of 3: 1 Deadlift 275/185 3 Chest-to-Bar Pullups 5 Calorie Row 2 Deadlifts 6 Chest-to-Bar Pullups 10 Calorie Row 3 Deadlifts 9 Chest-to-Bar Pullups 15 Calorie Row etc...
by Stefani | May 9, 2016 | WODs
Skill/Strength/Buy-in: EMOM 10 High Hang Power Clean plus 1 Front Squat Build to as heavy as possible with no misses Partner WOD: Danny AMRAP 20 30 Box Jumps 20 Push Press 115/80 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in...
by Stefani | May 3, 2016 | WODs
Skill/Strength/Buy-in: Deadlift doubles Find your heavy double for the day Partner WOD: AMRAP 18 Alternate sets of 2 Man Makers 2 Weighted Box Step-ups HAPPY WODDING!!
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