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 17, 2017 | WODs
Skill/Strength/Buy-in: Movement review/practice WOD: 32 Hokies 7 RFT 4 Squat Clean & Jerks 135/95 16 Deadlifts 135/95 32 Double-unders In remembrance for the 32 souls lost at the 2007 shooting at Virginia...
by Stefani | Mar 21, 2017 | WODs
Skill/Strength/Buy-in: Shoulder to Overhead Cycling 5 sets of 5 WOD: 5RFT 15 KBS 10 Burpees 5 Squat Cleans HAPPY WODDING!!
by Stefani | Dec 19, 2016 | WODs
Skill/Strength/Buy-in: 20 min to find best Clean and Jerk WOD: 4 RFT (2Omin TC) 20 Burpees 3 Squat Cleans 185/125 5 Push Jerks 185/125 3 Muscle-ups 1 Rope Climb HAPPY WODDING!!
by Stefani | Oct 17, 2016 | WODs
Skill/Strength/Buy-in: Movement review WOD: “Badger” 3 RFT 30 Squat Cleans 95/65 30 Pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December...
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