by Stefani | Jun 6, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 5-3-2-2-1-1-1 WOD: 2 RFT 75 Goblet Squats 75 Burpees 75 Sit-ups 75 Ball Slams HAPPY WODDING!
by Stefani | May 23, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 3RM, then 90%x3x3 Partner WOD: As Far As Possible in 18 Minutes 3 Overhead Squats 135/95 6 Anchored Sit-Ups 6 Overhead Squats 12 Anchored Sit-Ups 9 Overhead Squats 18 Anchored Sit-ups Etc Partners alternate performing each couplet...
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 | Apr 11, 2016 | WODs
Skill/Strength/Buy-in: BUILD TO Deadlift 8RM, 90%x8, 85%x8 Percentages for back-off sets are based on today’s 8RM. WOD: {partnered or individual} Karen/Annie 50-40-30-20-10 Wall Balls 20/10 Double unders Sit-ups Extra Work/Cash Out: Back Rack Walking Lunge...
by Stefani | Jan 14, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 3 @ 81% of your 95% 2 @ 85% of your 95% 3×2 @ 88% of your 95% WOD: 60 Sit-ups 50 WBS 20/14 40 Box Jumps 24/20 30 KBS 53/35 20 T2B 10 Walking Lunges (per leg) with kettle bell HAPPY...
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