by Stefani | May 3, 2017 | WODs
Skill/Strength/Buy-in: Kipping / Muscle-up practice WOD: Danny (Partner or Individual) AMRAP 20 30 Box Jumps 24/20 20 Push Press 115/75 30 Pull-ups Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers...
by Stefani | Apr 25, 2017 | WODs
Skill/Strength/Buy-in: Push Jerk practice Partner WOD: 2 Rounds AMRAP 5 8 S2OH 115/85 8 Box Jumps -Rest 2 minutes- AMRAP 5 8 Pull-ups 8 OHS 115/85 -Rest 2 minutes- HAPPY WODDING!!
by Stefani | Apr 21, 2017 | WODs
Skill/Strength/Buy-in: Press – 65%x5, 75%x5, 85%x5+ Close Grip Floor Press – 50%x10, 60%x10, 70%x10 WOD: AMRAP 9 20 Ball Slams 10 Box Jumps HAPPY WODDING!!
by Stefani | Apr 14, 2017 | WODs
Skill/Strength/Buy-in: TBD WOD: Teams of 3 100 Box Jumps Fence to Fence Overhead Plate Carry, 45/25, and Farmers Carry, 55/35 (2 people work, 1 rests, switch as needed to not have equipment touch ground. 400m run 150 Pull-ups F2F Ovhd Plate & Farmers Carry 250m...
by Stefani | Apr 3, 2017 | WODs
Skill/Strength/Buy-in: Back Squat 5-5-5 WOD: AMRAP 12 12 Box Jumps 6 Sumo Deadlift High-pulls 25 Double Unders HAPPY WODDING!!
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