by Stefani | May 24, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 3RM, then 90%x3x3 WOD: 15-12-9-6-3 Deadlifts 185/125 Push-ups Pull-ups Extra Work/Cash Out: Back Squat 5RM, then 90%x5x3 HAPPY WODDING!!
by Stefani | May 12, 2016 | WODs
Skill/Strength/Buy-in: Push Press with pause at top 3-3-3-3-3 Build to a heavy third set, perform sets 4 and 5 at the same weight WOD: 10 RFT Cindy + 6 Hang Squat Cleans 95/65 Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats RX+: Chest 2 Bar Pull-ups, Weights 135/95 15min...
by Stefani | Apr 12, 2016 | WODs
Skill/Strength/Buy-in: 12 Minutes Volume Accumulation: 5 Strict Ring Dips 5 Strict Chest-to-Bar Chin-Ups 5 V-Ups + 10 Tuck-Ups + 15 Hollow Rocks WOD: 30 Push-ups Run 1 Mile 20 Push-ups 150 Double Unders 10 Push-ups Extra Work/Cash Out: Floor Press 8RM, 90%x8x2...
by Stefani | Apr 7, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 8-8-8-8, add 5-10lbs to each of your sets from last week. WOD: 10-20-30 Hang Squat Snatch, 95/65 Push-ups Extra Work/Cash Out: Good Morning 4×10 HAPPY WODDING!
by Stefani | Dec 28, 2015 | WODs
Skill/Strength/Buy-in: GHD sit-up and hip extension review, then 3 sets 10 GHD Sit-ups 15 GHD Hip Extensions WOD: Chelsea 30-minute EMOM 5 Pull-ups 10 Push-ups 15 Squats *If you fail to do all in one minute, rest the next minute and then continue the workout.* HAPPY...
Recent Comments