by Stefani | Mar 30, 2016 | WODs
Skill/Strength/Buy-in: Clean & Jerk 80%x1x6 WOD: 3 RFT Run 600m 25 Sit-Ups 5 Muscle-Ups Extra Work/Cash Out: Snatch 80%x1x8 HAPPY WODDING!!
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 | Jan 28, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 3 @ 82.5% 2 @ 87.5 3×2 @ 94% WOD: Cash in 1000m row 40 Sit-ups 40 Front Squats 95/65 40 Slam Balls 20/15 40 Shoulder to Overhead 95/65 **2 rope climbs after every set of 40** HAPPY...
by Stefani | Oct 26, 2015 | WODs
Skill/Strength/Buy-in: 6 sets 1 FS / 2 BS @ 90% of your 1RM Front Squat WOD: EOMOM 15 -Barbell Thrusters -Sit-ups -Burpees over the bar -Barbell OHS -V-ups {Work for 45 seconds, rest for 15 seconds. Alternate movements each minute, for example: First 45s, do...
by Stefani | Sep 22, 2015 | WODs
Skill/Strength/Buy-in: 4 sets of FS/BS 4/8 70-80% of Front Squat max 15-30 seconds of rest from Front Squat to Back Squat. This should be heavy and exhausting WOD: 800m run 50 Sit-ups {or 30 GHD Sit-ups} 600m run 40 Burpees {preferably with a target } 400m run 30...
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