by Stefani | May 18, 2016 | WODs
Skill/Strength/Buy-in: Every second minute for 5 Rounds 5 Hang Squat Cleans and 5 Pendlay Rows Build each round if possible WOD: 7-6-5-4-3-2-1 Front Squat 205/135 Alternated With 21-18-15-12-9-6-3 Toes-to-Bar Extra Work/Cash Out: Romanian Deadlift 2×10 HAPPY...
by Stefani | Apr 19, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 4×4 @ 50% of 8RM WOD: AMRAP 15 10 Handstand Pushups 20 Toes-to-Bar 30 Ball Slams Extra Work/Cash Out: Back Rack Walking Lunge 2×12 HAPPY WODDING!
by Stefani | Apr 4, 2016 | WODs
Skill/Strength/Buy-in: Deadlift 8-8-8-8, add 5-10lbs to each of your sets from last week. WOD: 7 RFT 10 Front Squats 115/75 10 Toes-to-Bar Extra Work/Cash Out: Back Rack Walking Lunge 4×12 HAPPY...
by Stefani | Mar 22, 2016 | WODs
Skill/Strength/Buy-in: Pistol and Split Jerk review, then EMOM 14 alternating 1 HEAVY Split Jerk 30 sec Pistol practice WOD: AMRAP 15 20 Front Squats 95/65 20 T2B 50 Double Unders HAPPY...
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 @...
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