by Stefani | Mar 10, 2016 | WODs
WOD: 3 Stations, 15 min at each Row Bike Run For those participating in the Open, this should be done at a nice and easy pace. Just something to really loosen up, and should be followed up by 20-30 min of stretching. ROMWOD would be ideal. For those that aren’t,...
by Stefani | Feb 4, 2016 | WODs
Skill/Strength/Buy-in: Hand Stand Walk practice WOD: 2 rounds **2 minutes at each station** 5 Hang Squat Cleans 115/75 {unbroken} Sit-ups Jumping Lunges with a plate 15/10 Row for calories 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 12, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 5×5 @72.5% of your 95% WOD: 21 calorie row 15 Thrusters 115/75 9 Bar-facing Burpees 15 Power Snatches 115/75 21 calorie row Rest 3 minutes 21 calorie row 15 Thrusters 115/75 9 Bar-facing Burpees 15 Power Snatches 115/75 21...
by Stefani | Jan 11, 2016 | WODs
Skill/Strength/Buy-in: L-holds, hanging from the bar 10 sets 15-second hold, 45-second rest WOD: AMRAP 23 5 strict Chin-ups 10 Sumo Deadlifts 185/135 15 calorie row or 10 calories on bike **1 min rest after every round** HAPPY...
Recent Comments