by Stefani | Apr 18, 2016 | Uncategorized
Skill/Strength/Buy-in: Floor press Build to 8RM, 8reps @ 90%, 8reps @ 85% Partner WOD: 6 min KBS 6 min WBS 6 min Squat Cleans 135/85 Score is total reps Partners alternate Fence-to-fence Plate Overhead carries. Drop at or below head = 3 Burpee penalty (for each...
by Stefani | Mar 4, 2016 | WODs
Skill/Strength/Buy-in: Review movements WOD: Open Workout 16.2 4-min. AMRAP + bonus time: 25 Toes-to-bars 50 Double-unders 15 Squat Cleans* Time extends 4 minutes each time a round is completed. * Reps decrease. Load increases. {15 @ 135/85, 13 @ 185/115, 11 @...
by Stefani | Jan 20, 2016 | WODs
Skill/Strength/Buy-in: Push Jerks Build to a heavy 3 –then– 5×5 @ 80% WOD: WZA #5 6 minutes to complete– 3-2-1 Legless Rope Climbs Squat Cleans 205/145 Dumbbell Squat Snatch 60/40 {each arm} —2 min rest— 6 minutes to complete–...
by Stefani | Sep 25, 2015 | WODs
Skill/Strength/Buy-in: Review Snatches and Cleans At 60-70% of 1RM 3 sets: 3 position Squat Snatches: 2 reps at each position (2 power, 2 hang, 2 full) 3 sets: 3 position Squat Cleans (2 power, 2 hang, 2 full) *Goal should be to get all 6 reps in one set unbroken. If...
by Stefani | Mar 31, 2015 | WODs
Skill/Strength/Buy-in: Build to your heaviest 3 position Clean (floor, low hang, high hang) in 7 sets WOD: 21-15-9 Squat Clean 135/95 HSPU HAPPY WODDING!!
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