by Stefani | Apr 19, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 4×4 @ 50% of 8RM WOD: 5 RFT 7 Clean & Jerk 135/95 14 Box Jump Overs 24/20 Extra Work/Cash Out: Good Morning 2×10 Use 50% of last week’s working weight. HAPPY...
by Stefani | Apr 14, 2016 | WODs
Skill/Strength/Buy-in: BUILD TO Front Squat 8RM, 90%x8x2 Percentages for backoff sets are based on today’s 8RM. WOD: 5 RFT (Weights @ 175/115) 6 Muscle-Ups 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Shoulder-to-Overhead Extra Work/Cash Out: Good Mornings...
by Stefani | Apr 7, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 8-8-8-8, add 5-10lbs to each of your sets from last week. WOD: 10-20-30 Hang Squat Snatch, 95/65 Push-ups Extra Work/Cash Out: Good Morning 4×10 HAPPY WODDING!
by Stefani | Mar 31, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 8-8-8-8 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set. WOD: 5 RFT 7 Thrusters 135/95 12 C2B Pullups Extra Work/Cash Out: Good Morning 3×10...
by Stefani | Jan 20, 2015 | WODs
Skill/Strength/Buy-in: Thruster 1RM WOD: AMRAP 13 6 Presses 65/45 6 Pendlay Rows 6 Pull-up (chest-to-bar) 6 Good Mornings 65/45 HAPPY WODDING!!
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