by Stefani | Jan 12, 2015 | WODs
Skill/Strength/Buy-in: Press 15 minutes to build to heavy double WOD: AMRAP 15 5 Burpees 5 Pull-ups 10 KBS 10 Sit-ups HAPPY WODDING!!
by Stefani | Jan 6, 2015 | WODs
Skill/Strength/Buy-in: Overhead Squat EMOM Minutes 1-5: 5 Reps Minutes 6-10: 3 Reps Minutes 11-15: 1 Rep Every 5 minutes increase the weight for your Overhead Squats. During the last five minutes you may increase each minute to a heavy single. Bars should be taken...
by Stefani | Jan 4, 2015 | WODs
Skill/Strength/Buy-in: EMOM 10 Odd, 5-8 strict pull ups Even, 5-8 dips *movement can be weighted if too easy WOD: 100 Double Unders 90 Squats 80 Sit-ups 70 Ball Slams 60 WBS 50 Push-ups 40 Pull-ups 30 Box Jumps 20 Burpees 10 HSPU *to scale, perform as partner wod...
by Stefani | Dec 25, 2014 | WODs
Welcome back ladies and gents. Hope Santa brought you all you asked for (gainz, PR’s). Time to get back at it. FYI, no 0530 class. Skill/Strength/Buy-in: 15 min goat work WOD: Angie (30 min cap) 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats HAPPY...
by Stefani | Dec 17, 2014 | WODs
WOD: 30 HSPU 40 Pull-ups 50 KBS 60 Sit-ups 70 Burpees -then, not for time- 3×8 GHD Raises / Partner Glute-Ham Raises HAPPY WODDING!!
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