by Stefani | Jun 27, 2016 | WODs
Skill/Strength/Buy-in: 20min to establish Clean and Jerk heavy single WOD: For max reps, 8min TC: 25 Box Jumps 20″ 25 Box Jumps 24″ 25 Box Jumps 30″ Max reps Wall Balls 20# Jump, not step up, if possible. -rest 2min- For max distance, 8min TC: 30...
by Stefani | Jun 7, 2016 | WODs
Skill/Strength/Buy-in: Back Squat 1 set 20 rep @65% 5rm WOD: 20 Calorie Row 30 Handstand Push-ups 40 WBS 50 KBS 40 Pull-ups 30 Goblet Back Lunges 20 T2B HAPPY WODDING!!
by Stefani | May 25, 2016 | WODs
Skill/Strength/Buy-in: Every 90 seconds for 10 sets 2 Snatches For athletes who have a 1RM snatch, start at 65%. Add weight after no fewer than two sets. For athletes who do not have a 1RM snatch, start at a moderate load which the athlete can perform with great...
by Stefani | May 16, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 3×2 @ 80% of 5RM WOD: As Far As Possible in 30 minutes, In Teams of 3: 1 Deadlift 275/185 3 Chest-to-Bar Pullups 5 Calorie Row 2 Deadlifts 6 Chest-to-Bar Pullups 10 Calorie Row 3 Deadlifts 9 Chest-to-Bar Pullups 15 Calorie Row etc...
by Stefani | Mar 28, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 8-8-8-8 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set. Partner WOD: 5 RFT 12 Calorie Row 12 Wall Ball Shots, 20/14 Rest while partners work. Ideally...
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