by Stefani | Sep 22, 2015 | WODs
Skill/Strength/Buy-in: 4 sets of FS/BS 4/8 70-80% of Front Squat max 15-30 seconds of rest from Front Squat to Back Squat. This should be heavy and exhausting WOD: 800m run 50 Sit-ups {or 30 GHD Sit-ups} 600m run 40 Burpees {preferably with a target } 400m run 30...
by Stefani | Feb 16, 2015 | WODs
Skill/Strength/Buy-in: Pistol practice WOD: 5 Rounds of Mary 5 HSPU 10 Alternating Pistols 15 Pull-ups HAPPY WODDING!!
by Stefani | Nov 30, 2014 | WODs
Skill/Strength/Buy-in: Coach’s Choice WOD: AMRAP 5 4 Strict Pull-ups (any grip) 8 Push-ups 12 Sit-ups -Rest 1 min- AMRAP 10 4 Pistols, each leg 8 Burpees 12 KBS Fence to Fence Sprint HAPPY...
by Stefani | Oct 27, 2014 | WODs
Don’t forget–4pm class has “temporarily” changed to introduce the new Strength class. Hope to see lots of you there! Skill/Strength/Buy-in: Pull Up/Muscle Up practice WOD: AMRAP 20 5 HSPU 10 Pistols 15 KBS HAPPY...
by Stefani | Jul 11, 2014 | WODs
WOD: 6 RFT 50 Double Unders 5 KB/DB Snatches, each arm 5 Pistols, each leg HAPPY WODDING.
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