by Stefani | May 30, 2017 | WODs
Skill/Strength/Buy-in: Deadlift – 40%x5, 50%x5, 60%x5 WOD: 3 RFT 7 Power Cleans 155/115 14 Lateral Box Jump-overs 24/20 7 Front Squats 14 Dips *20 min cap HAPPY WODDING!!
by Stefani | Apr 19, 2017 | WODs
Skill/Strength/Buy-in: Squat 65%x5, 75%x5, 85%x5+ Straight Leg Deadlift 10-10-10 {If you know your 1RM, 50%x10, 60%x10, 70%x10} WOD: 21-15-9 OH lunges 95/65 Wall Ball shots Dips HAPPY WODDING!!
by Stefani | Dec 5, 2016 | WODs
Skill/Strength/Buy-in: Movement prep WOD: 50 OHS 95/65 800m run 40 Pull-ups 600m run 30 Power Cleans 115/75 400m run 20 S2OH 135/95 200m run 10 Dips 100m run Cash Out: Coach’s Choice (if time allows) HAPPY...
by Stefani | Nov 29, 2016 | WODs
Skill/Strength/Buy-in: Kipping/Muscle-up practice WOD: 2 RFT 50 Squats 40 Sit-ups 30 Push-ups 20 Box Jumps 10 Dips 5 Muscle-ups (or 20 pull ups) HAPPY WODDING!
by Stefani | Nov 23, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: Luke Partner or Individual Run 400m 15 Clean & Jerks 155/105 Run 400m 30 T2B Run 400m 45 WBS Run 400m 45 KBS Run 400m 30 Dips Run 400m 15 Walking Lunges 155/105 Run 400m Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in...
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