WOD 6/8/19
WOD 6/8/19

Bench Press 5×3   Then:   5 Rounds 200 meter Run 10 Thrusters 95/63 10 Box Jumps 10 Pullups   Post Loads and Times to Zen and Comments?    

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WOD 6/7/19
WOD 6/7/19

WWPF 0:00 – 10:00 Establish a 3 Rep Max Front Squat   12:00 – 22:00 10 Min AMRAP Accumulate max Distance Prowler, 90/45 *Switching every 100m   24:00 – 34:00 10 Min AB-BLAST 21 Sit-ups 15 Russian Twist, 20/14 9 Toes Through Rings *Partner Holds Front Plank. Switch every round.       

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WOD 6/6/19
WOD 6/6/19

Jerk 2-2-2   Then   18 Min Amrap Of:   1000 Meter Row (or 800 Meter run) 50 Wall Balls 40 Double Unders 25 Toes to Bar 10 Clean and Jerks 165/113   Post Loads and Times to ZEN and Comments:  

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WOD 6/5/19
WOD 6/5/19

Deadlift: 4 sets x 3reps @85% Dips: 4 sets x 10 @AHAP   Then…   FOR TIME:    40 Pistols 400m Run  40 Alt Kb Swings, 70/53   30 Pistols 300m Run 30 Alt Kb Swings   20 Pistols 200m Run 20 Alt Kb Swings   10 Pistols 100m Run 10 Alt Kb Swings  

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WOD 6/4/19
WOD 6/4/19

EMOM 7 Minutes 1 Power Snatch 1 Snatch Then….. For Time: 30 Burpee Muscle Ups or 50 Burpee Pullups *Every 2 Minutes, including at start of the workout, perform 2 Snatches 145/103 or 65% of 1 RM* Coach Amie is always watching          

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WOD 6/3/19
WOD 6/3/19

Back Squat: 3 sets of 1-1-1-1 (15 sec rest between each rep)  2 sec neg no pause fast up   Then…   12 Min EMOM 1st Min: 12/10 Cal Bike 2nd Min: 15 Box Jumps, 24/20 3rd Min: 2 Rope Climbs   Congratulations to Jenny for winning 1st Place at the Pan American Weightlifting Masters

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WOD 6/2/19
WOD 6/2/19

9am Oly 10am: Endur 11am: Yoga   Endurance: Complete the following in any order:   10 min EMOM 100m Sprint   2 min break   10 Min Ladder: 3-6-9-12…..and so on until time runs out Cal Row Burpee over rower   2 min break   10 Min AMRAP 30 Double Unders 20 Wall balls, 20/14

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WOD 6/1/19
WOD 6/1/19

Bench Press: 5 x 5 @ 80% of 1rm Alt DB Bicep Curls: 5 x Max Effort   Then….   For Time 21 OHS, 95/63 9 Ring MU or 18 Pull-ups 15 OHS 7 Ring MU or 14 Pull-ups 9 OHS 5 Ring MU or 10 Pull-ups  

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WOD 5/31/19
WOD 5/31/19

WWPF   16 Min AMRAP RELAY 10/8 Cal Bike 8 Front Squats, 155/103 1 Rope Climbs *partner A works while partner B Rest   3 min Break   16 min AMRAP 200m Med Ball Run RELAY, 20/14 100m Farmers Carry RELAY, 70’s/53’s 50m Firemans Carry RELAY  (modify w/ sandbag)   Our Youth Fitness Class will

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WOD 5/30/19
WOD 5/30/19

Push Press   3-3-3   Then   5 Rounds   10 Dumbbell Burpee Deadlift (pair 50/35) 10 Dumbbell Push press (pair 50/35) 10 Dumbbell step ups (single 50/35)   Post Loads and Times to Zen and Comments:  

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WOD 5/29/19
WOD 5/29/19

Deadliftt: 5  X  5  @ 75% (this is a 5% increase from week 1. Do not go heavier than the prescribed %)   Then…   For Time:    21 Box Jumps, 24/20 30 Toes 2 bar 9 Power Clean & Jerk,  135/93   21 Box Jumps 30 Russian Twists, 20/14 9 Power Clean & Jerk,

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WOD 5/28/19
WOD 5/28/19

Week 7 Tempo Back Squat: 3 Sets of 2,3,4 reps 2 reps, strip some weight, 3 reps, strip some weight, 4 reps = 9 reps per set; rest 2 mins between sets 2 Seconds down No Pause Fast on the way up Then….. AMRAP 10 Minutes 30 Double Unders 20 Kb Swings 53/35 10 Burpee Over

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