by Stefani | Jul 12, 2017 | WODs
Skill/Strength/Buy-in: Annie 50-40-30-20-10 Double unders, Sit-ups 10 minute time cap Clean & Jerk practice (Focus on barbell cycling) WOD: Grace 30 Clean & Jerks 135/95 Scale to be under 6 minutes HAPPY...
by Stefani | May 16, 2017 | WODs
Skill/Strength/Buy-in: Front Squat – 70%x3, 80%x3, 90%x3+ (week 2) Hanging Leg Raise 3X10 WOD: Annie (10min cap) 50-40-30-20-10 Double-unders Sit-ups **Elite-Sub 4:30 Level 3 -4:30-5:30 Level 2– 5:30-8:00 Level 1– 8:00-10:00 HAPPY...
by Stefani | Oct 3, 2016 | WODs
Skill/Strength/Buy-in: Deadlift Build to heaviest triple for the day WOD: Annie on the Run 50-40-30-20-10 Double Unders Sit-ups 400m run between rounds (4 runs) *scale run distance for a 25 min time cap HAPPY...
by Stefani | Apr 11, 2016 | WODs
Skill/Strength/Buy-in: BUILD TO Deadlift 8RM, 90%x8, 85%x8 Percentages for back-off sets are based on today’s 8RM. WOD: {partnered or individual} Karen/Annie 50-40-30-20-10 Wall Balls 20/10 Double unders Sit-ups Extra Work/Cash Out: Back Rack Walking Lunge...
by Stefani | Dec 17, 2015 | WODs
Skill/Strength/Buy-in: Back Squat 4 sets 4×5 Back Squats at 60% of your 1RM 30 seconds rest after every set of 5 3 min rest after every total set {80 Squats total} WOD: “Annie” 50-40-30-20-10 Double Unders Sit-ups HAPPY...
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