by Stefani | Nov 16, 2015 | WODs
Skill/Strength/Buy-in: In 15 minutes or less, build to today’s “heavy”… Back Squat x 1 rep WOD: Every two minutes, for 24 minutes (6 sets of each)- Station 1 – Back Squat x 8 reps @ 70-75% of today’s 1-RM Station 2 – 50 Double-Unders + 12 Toes to Bar HAPPY...
by Stefani | Nov 4, 2015 | WODs
Skill/Strength/Buy-in: Power Cleans 6 reps @ 77% 6 reps @ 88% WOD: RX 8-7-6-5-4 2-4-6-8-10 Power Cleans 165/115 Toes to Bar *8 Power Cleans, 2 T2B, 7 PC,4 T2B and so on. SCALED 8-7-6-5-4 4-8-12-16-20 Power Cleans 135/95 Knee Raises HAPPY...
by Stefani | Oct 27, 2015 | WODs
Skill/Strength/Buy-in: 8 sets -5 Bench/Floor Press -5 Dips *as heavy as possible WOD: 3 Rounds, “Sprint” 15 Pistols 10 T2B 5 Rope Climbs HAPPY WODDING!!
by Stefani | Oct 23, 2015 | WODs
Skill/Strength/Buy-in: Review Snatch, Clean & Jerk, and Thruster WOD: {partnered} 200 Double Unders 100 Air Squats 80 Sit-ups 60 Box Jumps 40 T2B 20 Power Snatches 95/65 15 Thrusters 115/75 10 Clean & Jerks 135/95 5 Rope Climbs HAPPY...
by Stefani | Oct 12, 2015 | WODs
Skill/Strength/Buy-in: Kipping Pull-ups/Chest to Bars/Bar & Ring Muscle-ups WOD: WZA Workout #4 30 Calorie row 30 Wall Ball Shots 20/14 30 Deadlifts 185/135 30 Toe to Bars 30 Burpee Box Jumps 30 T2B 30 Deadlifts 30 WBS 30 Calorie row HAPPY...
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