by Stefani | Dec 6, 2016 | WODs
Skill/Strength/Buy-in: Back Squat find heaviest triple for the day WOD: Max Rounds, 12 minute time cap 1 T2B 2 Push-ups 3 Squats Add 1 rep to all movements each successive round, continue until failure, then start back at 1-2-3 HAPPY...
by Stefani | Nov 30, 2016 | WODs
Skill/Strength/Buy-in: Front Squats “Power Squat” 21 reps AFAP while maintaining perfect form unbroken “Bottom to Bottom” 14 reps Hold 10 secs at bottom, stand and immediately return to bottom *least amount of sets as possible RX use 50% of 1rm...
by Stefani | Nov 23, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: Luke Partner or Individual Run 400m 15 Clean & Jerks 155/105 Run 400m 30 T2B Run 400m 45 WBS Run 400m 45 KBS Run 400m 30 Dips Run 400m 15 Walking Lunges 155/105 Run 400m Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in...
by Stefani | Nov 9, 2016 | WODs
Skill/Strength/Buy-in: 15 min to find heaviest Snatch for the day WOD: 3 RFT 21 Hang Power Snatches 95/65 21 OHS 95/65 21 Toes to Bar HAPPY WODDING!!
by Stefani | Oct 28, 2016 | WODs
The Lezanski Special For Time 115/85 Run 800m 15 Hang Cleans 30 T2B 30 Pistols 15 OHS 30 Push Press 30 Box Jumps 15 Thrusters 30 Pull-ups 30 Burpees 100 Double Unders HAPPY...
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