by Stefani | Oct 21, 2016 | WODs
Skill/Strength/Buy-in: 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 sec. Hollow Rock Hold – Rest 1 min between rds – WOD: 3 RFT 21 Overhead Squats 95/65 15 Toes to Bars 9 Hang Power Snatches *top of every minute 3 Burpees, starting with 0:00 Cash Out: 500m row...
by Stefani | May 12, 2016 | WODs
Skill/Strength/Buy-in: Snatch 15 minutes to find heavy single WOD: 21-15-9 Calorie row Hang Snatches 95/65 Box Jumps 24/20 Sit-ups KBS HAPPY WODDING!!
by Stefani | May 10, 2016 | WODs
Skill/Strength/Buy-in: 3 sets at an easy pace a) 8 Romanian Deadlifts @ 30X1 Tempo b) 8 Thrusters, pause @ bottom c) 6-8 strict Pull-ups RDL: 30X1 = Three second eccentric, no pause, accelerate up, take a breath before next rep. Start light and build, but only a...
by Stefani | Apr 11, 2016 | WODs
Skill/Strength/Buy-in: Clean & Jerk 85%x1x5 WOD: 3 Rounds for Total Reps: 1:00 Rope Climbs 1:00 Row for Calories 1:00 Sumo Deadlift High Pull, 135/95 1:00 Rest Extra Work/Cash Out: Snatch 85%x1x6 HAPPY...
by Stefani | Apr 7, 2016 | WODs
Skill/Strength/Buy-in: Review movements Partner WOD: Row 500m (each) 50 Pullups (total) Run 400m (each) 50 Box Jumps, 24″/20″ (total) Row 500m (each) 50 Dumbbell Snatch, moderate weight, alternating (total) Run 400m (each) 50 Handstand Pushups (total) One...
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