WOD 10/15/19
WOD 10/15/19

EMOM 7 Minutes 3 Hang Cleans +1 Jerk Then….. AMRAP 17 Minutes 300m Run 5 Muscle Ups 300m Run 10 Hang Squat Cleans 135/93 300m Run 10 Jerks  135/93 Tater with his favorite uncle!    

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Competition/Skill WOD Week 19
Competition/Skill WOD Week 19

TWOW: 8x200m Run at RPE 8, 200m walk recovery Skill WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups and 5 Strict HSPU (both each minute) -30 Ring

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Endurance WOD 10/13/19
Endurance WOD 10/13/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 4 Rounds 50 Double Unders 40 Air Squats 20 KB Swings 50/35 10 Toes to Bar 100m Single Arm Waiter Carry 53/35 (switch at 50m) 600m Run Megan Elder RX’ing the sandbag  

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WOD 10/8/19
WOD 10/8/19

EMOM 7 Minutes 2 Cleans 2 Jerks Then…… 3 Rounds 25/20 Cal Bike/25/20 Cal Ski/600m Run (Switch every round) 20 Chest to Bar Pullups 10 Clean and Jerk 165/103 Marshall working on his upright rows

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Competition/Skill WOD Week 18
Competition/Skill WOD Week 18

TWOW: 5x 400m Sprint at RPE 9 Rest 2 Minutes between each SKILL WOD: -10 Minutes HS Practice, walk, static, obstacle, against wall, up to your skill level -3 x 45sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -5x Peg Board ascents and descents as fast as possible, rest as

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Endurance WOD 10/6/19
Endurance WOD 10/6/19

9 am- Olumpic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order: 40 Minute Cap 25 Strict Pullups 50 Dips 75 Wall Balls 100 Med Ball Sit Ups Run 1 Mile Row 1000m Bike 50/35 Cal Ski 50/35 Cal Rachel G doing Wall Climbs

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WOD 10/1/19
WOD 10/1/19

15 Minutes to a Heavy Snatch Then…… Autumnal Chipper 10 Muscle Ups 20 Wall Climbs 30 Power Snatch 115/83 40 Burpee Box Jumps 24/20 800m Run      

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Competition/Skill WOD Week 17
Competition/Skill WOD Week 17

TWOW: 30 Minute Run, no stopping. sprint 60 seconds every 5 Minutes.  Sprint at RPE 8, Run at RPE 6 Skill WOD: -10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every

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WOD 9/28/19
WOD 9/28/19

The Kat’s Meow 41 Push Press 95/63 41 Toes to Bar 41 Barbell Lunges 115/83 41 Ring Dips 41 Hang Cleans 135/93 41 Cal Row/Bike/Ski *Every 3 minutes perform 41 Double Unders, except if you are rowing, biking or skiing* Happy 41st birthday to Kat!!!  

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WOD 9/24/19
WOD 9/24/19

15 Minutes to a Heavy Clean Then….. 300m Run 8 Squat Cleans 155/103 4 Rope Climbs 300m Run 6 Squat Cleans 185/123 3 Rope Climbs 300m Run 4 Squat Cleans 205/133 2 Rope Climbs 300m Run 2 Squat Cleans 225/143 1 Rope Climb Om Yun Chol clean and jerks triple body weight!    

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Competition/Skill WOD Week 16
Competition/Skill WOD Week 16

TWOW: 500  400 300 200 100 m Run and row each increment back to back, no rest Then….. Skill WOD: -10 Minutes HS walk practice -3 x 45 sec Hollow Body Handstand hold against wall, absolutely no arch, chin to chest -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict HSPU (both every minute) -3×100

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Endurance WOD 9/22/19
Endurance WOD 9/22/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 200m Run 20 Toes to Bar 200m Run 30 Pistols or Weighted Box Step Ups 53/35 200m Run 40 Ring Rows 200m Run 50 Pushups      

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