by Stefani | Jun 14, 2017 | WODs
Skill/Strength/Buy-in: In 15-20 minutes, build to a heavy set of the following complex: 1 Clean Pull + 1 Hang Power Clean + 2 Power Cleans WOD: Olaf 5 RFT 5 Squat Cleans 155/105 25 Push-ups HAPPY WODDING!!
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 5, 2017 | WODs
Skill/Strength/Buy-in: Snatch Technique Practice WOD: Isabel (5 min time cap) 30 Snatches, for time Rest 5 minutes AMRAP 11 10 Snatch Grip Deadlifts 95/65 10 Hang Squat Snatch 10 Push-ups HAPPY...
by Stefani | Mar 27, 2017 | WODs
Skill/Strength/Buy-in: Weighted Dips 5-5-5 WOD: 1/2 Murph {20 min cap} Performed as Chipper 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed by enemy forces during a...
by Stefani | Mar 6, 2017 | WODs
Skill/Strength/Buy-in: Movement review/Mobility WOD: 15-12-9-6-3 Hang Power Cleans 115/85 Push-ups Front Squats *Fence to Fence sprint after every round HAPPY WODDING!!
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