by Stefani | Mar 9, 2016 | WODs
Skill/Strength/Buy-in: Floor or Bench Press 5×10 @ 60% 10 Strict Pull-ups after every set WOD: “Running Elizabeth” 21-15-9 Power cleans Ring Dips -then- 1 mile run immediately after Elizabeth HAPPY...
by Stefani | Feb 2, 2016 | WODs
Skill/Strength/Buy-in: 12 minutes to warm up and set up for the workout WOD: 45 minute time cap 60 Strict Pull-ups 60 Burpee Box Jumps 5 min rest 50 Thrusters 95/65 50 calorie row 5 min rest 40 Power Cleans 185/135 40 Deadlifts 185/135 HAPPY...
by Stefani | Jan 29, 2016 | WODs
Skill/Strength/Buy-in: Toes to Bar AMRAP 7 {partnered} 5 unbroken T2B *Switch every set of 5 *If you drop before the completion of 5 unbroken, then both partners must do 5 Burpees WOD: AMRAP 10 5 Burpees over-the-bar 5 Power Cleans 115/75 *increase weight every round...
by Stefani | Dec 29, 2015 | WODs
Skill/Strength/Buy-in: 10 minutes -5 sets of each movement {work 30 seconds, rest 30 seconds} Hand Stand walk L-sit hold WOD: 15-12-9 Power Cleans 185/135 Ring Dips HAPPY WODDING!!
by Stefani | Nov 24, 2015 | WODs
Skill/Strength/Buy-in: Jerks 7 reps at 77% 7 reps at 88% WOD: 3RFT 500m row or 400m run 15 Deadlifts 155/105 10 Power Cleans 5 S2OH HAPPY WODDING!!
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