by Stefani | May 10, 2017 | WODs
Skill/Strength/Buy-in: Press – 40%x5, 50%x5, 60%x5 Close Grip Bench Press – 40%x5, 50%x5, 60%x5 WOD: Fran 21-15-9 Thrusters Pull-ups Cash Out: Glute-Ham Raises {GHD or Partner} 3 x 8 HAPPY...
by Stefani | May 8, 2017 | WODs
Skill/Strength/Buy-in: Squat – 40%x5, 50%x5, 60%x5 Straight Leg Deadlift – 40%x5, 50%x5, 60%x5 WOD: 5 RFT 400m run 21 KBS 15 Pull-ups 9 Burpees HAPPY WODDING!!
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 27, 2017 | WODs
Skill/Strength/Buy-in: Kipping practice/Goat work WOD: AMRAP 20 2 Rounds Cindy 3 Renegade Man-makers HAPPY WODDING!!
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!!
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