by Stefani | Dec 15, 2016 | WODs
Skill/Strength/Buy-in: Kipping / Muscle-up practice WOD: AMRAP 12 9 Chest to Bar Pull-ups 6 Deadlifts 225/155 3 Thrusters 135/95 Cash Out: Coach’s choice
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 10, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: Wood 5 RFT Run 400m 10 Burpee Box Jumps 10 Sumo Deadlift High-pulls 95/65 10 Thruster 95/65 Rest 1 minute Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New...
by Stefani | Nov 1, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: GANGS 2016 – WOD #3 Announcement “Heroes” (Rx) A. For time: 100 – Chest-to-bar Pull-ups 200 – Thrusters (95/65) 300 – Double Unders B. Max Effort 2km row “Heroes (Scaled) A. For time: 100...
by Stefani | Oct 30, 2016 | WODs
Skill/Strength/Buy-in: Back Squat 3-3-3 WOD: 20 Thrusters 135/95 30 Burpees 400m run 50 Knees to Elbows 60 Push-ups 70 OH Lunges 45/25 plate HAPPY HALLOW-WODDING!
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