Endurance WOD 12/8/19
Endurance WOD 12/8/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 4 Rounds (40 Minute Cap) 10 Burpee Box Jumps 24/20 20 Ring Rows 30 Cal Bike/Row/Ski 40 Air Squats 50 Double Unders  

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WOD 12/3/19
WOD 12/3/19

EMOM 7 Minutes 2 Cleans + 3 Front Squats Then…. 3 Rounds 50 Double Unders 25/20 Cal Bike or Ski 10 Squat Cleans 155/103 The Triplets: Benny, Nicola and Trish!

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Competition/Skill WOD Week 25
Competition/Skill WOD Week 25

TWOW: 2 Mile run RPE 7 Then, 10x 100m striders at RPE 5 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

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Endurance WOD 12/1/19
Endurance WOD 12/1/19

9am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: In Any Order AMRAP 12 Minutes 200m Sprint/100m jog or 250m Row Sprint/125m Row paced or 10/8 Cal Bike or Ski Sprint/5/4 Cal paced AMRAP 12 Minutes 30 Wall Balls 20 DB or KB Snatch 50/35 10

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WOD 11/26/19
WOD 11/26/19

15 Minutes to a Heavy Jerk Then…… Fran 21-15-9 Thruster 95/63 Pullup Cash Out: As Fast as Possible 30/25 Cal Ski 30 Burpees Lydia Valentin from Spain with a 147kg jerk  

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Endurance WOD 11/24/19
Endurance WOD 11/24/19

9 am- Olympic Lifting Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 1000m Row/800m Ski/800m Run 75 Double Unders 50 Sit Ups 40 Goblet Squats 53/35 30 KB Swings 53/35 20 Ring Dips 10 Strict Pullups        

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WOD 11/23/19
WOD 11/23/19

EMOM 10 Minutes-Increase Weight Every Minute 3 Cleans 1 Jerk Then….. AMRAP 15 Minutes 20 Wall Balls 20/14 15 Burpees to Target 10/8 Cal Bike or Ski 3 Body Weight Clean and Jerks    

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WOD 11/19/19
WOD 11/19/19

15 Min to work up to a heavy complex: 1 Snatch 1 Hang Snatch 2 OHS Then…… FrankenJackie- In 16 Minutes: 1000m Row or Ski 50 Wall Balls 50 Thrusters 45lbs/33lbs As many Ring Muscle Ups or Burpee Pullups as possible with remaining time Arturo over head squatting

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Competition/Skill WOD Week 24
Competition/Skill WOD Week 24

TWOW: 4x400m runs at RPE 7.  200m recovery jog at RPE 3 in 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 -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict

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Endurance WOD 11/17/19
Endurance WOD 11/17/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: 40 Minute Cap Any way you want, can be broken up into rounds, perform the following: 15 Rope Climbs 100 Pushups 100 Pullups 150 Weighted Box Step Ups 35/25lb Plate 250/200 Cal Bike/Ski/Row or 2 Mile

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WOD 11/12/19
WOD 11/12/19

EMOM 7 Minutes 2 Cleans 1 Front Squat 1 Jerk Then….. AMRAP 16 Minutes 5 Cleans 185/123 10 Burpees Over Bar 15 Box Jump Over 24/20  

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