by Stefani | Mar 1, 2017 | WODs
Skill/Strength/Buy-in: Movement review/Mobility work WOD: Midwest Sectionals 2010 4 Burpees on the minute every minute 20 Thrusters 95/64 20 Sumo Deadlift High Pulls 20 Push Press 20 Overhead Squats 20 Front Squats HAPPY...
by Stefani | Feb 21, 2017 | WODs
Skill/Strength/Buy-in: 3-3-3 Push Press WOD: 3 RFT 12 Burpees 10 Thrusters 115/75 12 Ring Dips HAPPY WODDING!!
by Stefani | Feb 9, 2017 | WODs
Skill/Strength/Buy-in: Kipping/Muscle-up practice For more advanced members: 10 rounds -EMOM if possible 1 Strict Pull-up, 2 Kipping Pull-ups, 3 Butterfly Pull-ups, 1 Muscle-up WOD: 14.5 21-18-15-12-9-6-3 Thrusters 95/65 Burpees HAPPY...
by Stefani | Jan 31, 2017 | WODs
Skill/Strength/Buy-in: Find your best Shoulder to Overhead off the racks WOD: AMRAP 9 3-6-9-12-….. Thrusters 75/55 Pull-ups (scale with WBS) HAPPY WODDING!
by Stefani | Dec 29, 2016 | WODs
Skill/Strength/Buy-in: Find your best Deadlift single WOD: Fran 21-15-9 Thrusters 95/65 Pull-ups HAPPY WODDING!!
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