by Stefani | Dec 9, 2015 | WODs
Skill/Strength/Buy-in: 3 sets starting at 60%, work up in weight on each set 3 position Snatches (full/hang/power), 2 reps at each position {6 reps per set…18 total} WOD: 20 Pistols 10 Snatches 135/95 16 Pistols 8 Snatches 12 Pistols 6 Snatches 8 Pistols 4...
by Stefani | Dec 4, 2015 | WODs
Skill/Strength/Buy-in: Front Squats EMOM 5 Set 1 – 2 reps @ 60% Set 2 – 2 reps @ 65% Set 3 – 2 reps @ 70% Set 4 – 1 rep @ 75% Set 5 – 1 rep @ 80% Rest one minute & then.. Every 2 minutes for 6 minutes (3 sets): Set 6 – 85% x 1 rep Set 7 – 85-90% x 1 rep Set 8 –...
by Stefani | Nov 4, 2015 | WODs
Skill/Strength/Buy-in: Front Squat/Back Squat 4/8 @ 75% WOD: 5 Rope Climbs 25 Box Jumps 25 Burpees 25 WBS 20/14 25 Pistols 25 WBS 25 Burpees 25 Box Jumps 5 Rope Climbs HAPPY...
by Stefani | Oct 27, 2015 | WODs
Skill/Strength/Buy-in: 8 sets -5 Bench/Floor Press -5 Dips *as heavy as possible WOD: 3 Rounds, “Sprint” 15 Pistols 10 T2B 5 Rope Climbs HAPPY WODDING!!
by Stefani | Sep 30, 2015 | WODs
Skill/Strength/Buy-in: Front Squat/Back Squat @ 65% of Max Front Squat 4 sets of {7 FS, rest 20-40 seconds, 13 BS} WOD: 50 WBS 20/14 50 Dumbell Snatches 70/50 50 Pistols or 100 Air Squats 50 Chest to Bar Pull-ups (20min Time Cap) HAPPY...
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