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...
by Stefani | Jan 6, 2016 | WODs
Skill/Strength/Buy-in: Power Clean 7RM touch and go WOD: AMRAP 15 15 HSPU 15 MBC 15 T2B HAPPY WODDING!!
by Stefani | Dec 22, 2015 | WODs
Skill/Strength/Buy-in: Double Unders and Pistol review, then 5 Rounds 25 Double Unders 8 Alternating Pistols WOD: 12 days of Christmas 1 Sumo Deadlift High-Pull 2 Thrusters 3 Push Press 4 Hang Power Cleans 5 Hang Power Snatches 6 Kettlebell Swings 53/35 7 Pull-Ups 8...
by Stefani | Dec 21, 2015 | WODs
Skill/Strength/Buy-in: Back Squat set 1: 5 reps as heavy as possible set 2: 4 reps AHAP set 3: 3 reps AHAP set 4: 2 reps AHAP set 5: 1 rep AHAP 3 minute rest in between sets WOD: AMRAP 9 20 Double Unders 10 Hang Power Snatches 115/75 20 Double Unders 10 T2B HAPPY...
by Stefani | Nov 30, 2015 | WODs
Skill/Strength/Buy-in: Back Squats 1RM WOD: Every 2 minutes, for 24 minutes (6 sets of each): Station 1 – Back Squat x 4 reps @ 80-82% Station 2 – 30 seconds of Toes to Bar HAPPY WODDING!
Recent Comments