by Stefani | Nov 10, 2015 | WODs
Skill/Strength/Buy-in: Pull-up/Dip complex 3 Pull-ups AS HEAVY AS POSSIBLE 3 Dips AS HEAVY AS POSSIBLE – regular – narrow – wide – switch – switch – chin ups – rings Partner WOD: Row 5k One person rows while the other person...
by Stefani | Oct 21, 2015 | WODs
Skill/Strength/Buy-in: 4 sets 3 FS & 6 BS @ 85% of your 1RM Front Squat WOD: “Roy” {partnered} 5RFT 15 Deadlifts 225/155 20 Box Jumps 25 Pull-ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special...
by Stefani | Oct 15, 2015 | WODs
Skill/Strength/Buy-in: Review Power Clean/Squat Clean/Power Snatch/Squat Snatch WOD: TEAMS OF 2 300 Double Unders 100 Pull-ups 30 Power Cleans 115/75 25 Power Snatches 115/75 20 Squat Cleans 135/95 15 Squat Snatches 135/95 10 Power Cleans 155/105 5 Power Snatches...
by Stefani | Sep 21, 2015 | WODs
Skill/Strength/Buy-in: 20 min 3 Front/6 Back squats at 80-90% of max Front Squat -Do 3 Front Squats, rack it, rest 20-30 seconds max then 6 Back Squats WOD: AMRAP 15 Teams of 2 5 Thrusters 95/65 5 C2B 10 Thrusters 10 C2B 15 15 20 20 Etc HAPPY...
by Stefani | Mar 2, 2015 | WODs
Skill/Strength/Buy-in: Front Squat 3-3-3-3 WOD: 2-3 Person Teams 50-40-30-20-10 WBS Goblet Reverse Lunges Burpees HAPPY WODDING!!
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