by Stefani | May 30, 2017 | WODs
Skill/Strength/Buy-in: Deadlift – 40%x5, 50%x5, 60%x5 WOD: 3 RFT 7 Power Cleans 155/115 14 Lateral Box Jump-overs 24/20 7 Front Squats 14 Dips *20 min cap HAPPY WODDING!!
by Stefani | May 11, 2017 | WODs
Skill/Strength/Buy-in: Front Squat – 65%x5, 75%x5, 85%x5+ Hanging Leg Raise 3X10 WOD: 100 Double Unders then 2 RFT 12 Power Cleans 135/95 20 HSPU 12 OHS 20 T2B then 100 Double Unders HAPPY...
by Stefani | Mar 3, 2017 | WODs
Skill/Strength/Buy-in: Movement Review WOD: 17.2 AMRAP 12 2 Rounds 50-ft Weighted Walking Lunges 50/35 16 T2B 8 Dumbbell Power Cleans then 2 Rounds 50-ft Weighted Walking Lunges 50/35 16 Bar Muscle-ups 8 Dumbbell Power Cleans Alternate between T2B & Bar...
by Stefani | Dec 5, 2016 | WODs
Skill/Strength/Buy-in: Movement prep WOD: 50 OHS 95/65 800m run 40 Pull-ups 600m run 30 Power Cleans 115/75 400m run 20 S2OH 135/95 200m run 10 Dips 100m run Cash Out: Coach’s Choice (if time allows) HAPPY...
by Stefani | Nov 28, 2016 | WODs
Skill/Strength/Buy-in: 20 minutes to find your best Clean for the day WOD: Partner Nukes (each partner runs 800m) 8 minutes to complete: 1-mile run Max Reps Deadlifts 315/205 Then, 10 minutes to complete: 1-mile run Max Reps Power Cleans 225/155 Then, 12 minutes to...
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