by Stefani | Aug 3, 2016 | WODs
Skill/Strength/Buy-in: Find heaviest Thruster for the day WOD: 30 Pull-ups 200m run 15 Thrusters 95/65 400m run 15 Thrusters 30 Pull-ups HAPPY WODDING!!
by Stefani | Jun 9, 2016 | WODs
Skill/Strength/Buy-in: 20 min find your best Clean and Jerk for the day WOD: Regional Workout #4 4RFT 28 Pistols 15 Power Cleans 115/80 Extra Work/Cash Out: 1 mile run HAPPY WODDING! Photo: Leigh Skaggs...
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 | 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 | Mar 9, 2016 | WODs
Skill/Strength/Buy-in: Floor or Bench Press 5×10 @ 60% 10 Strict Pull-ups after every set WOD: “Running Elizabeth” 21-15-9 Power cleans Ring Dips -then- 1 mile run immediately after Elizabeth HAPPY...
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