by Stefani | Nov 4, 2015 | WODs
Skill/Strength/Buy-in: Power Cleans 6 reps @ 77% 6 reps @ 88% WOD: RX 8-7-6-5-4 2-4-6-8-10 Power Cleans 165/115 Toes to Bar *8 Power Cleans, 2 T2B, 7 PC,4 T2B and so on. SCALED 8-7-6-5-4 4-8-12-16-20 Power Cleans 135/95 Knee Raises HAPPY...
by Stefani | Sep 30, 2015 | WODs
Skill/Strength/Buy-in: Handstand walk practice WOD: 5RFT 5 Handstand Push-ups 10 Power Cleans 115/75 10 Front-rack Lunges 115/75 200m run HAPPY WODDING!!!
by Stefani | Feb 1, 2015 | WODs
Skill/Strength/Buy-in: Clean practice– power clean from floor, low hang power clean, hi hang squat clean Build up to a heavy single of complex. WOD: 5 RFT 10 Power Cleans 135/85 15 HSPU 20 Ball Slams HAPPY...
by Stefani | Jan 7, 2015 | WODs
Skill/Strength/Buy-in: TBD WOD: “Macho Man” EMOM 15 3 Power Cleans 185/135 3 Front Squats 185/135 3 Jerks 185/135 (Use roughly 60% of your max Clean and Jerk or less, i.e. to use 185# you should have a max of at least 300#) If you complete 10 rounds, add one rep...
by Stefani | Aug 11, 2014 | WODs
Strength/Skill/Buy-in: Clean practice, 20 minutes to establish heaviest 3-position clean WOD: 5 RFT 12 Dips 9 Power Cleans 135/95 6 Push Press 135/95 HAPPY WODDING!!
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