WOD 11/5/19
WOD 11/5/19

EMOM 7 Minutes- Increase weight each minute 2 Snatch Then…… 25 Wall Balls 20 Snatch 95/63 7 Muscle Ups 25 Wall Balls 15 Snatch 135/93 7 Muscle Ups 25 Wall Balls 10 Snatch 155/103 7 Muscle Ups Brian K doing 20.2  

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Competition/Skill WOD Week 22
Competition/Skill WOD Week 22

TWOW: 1600m As fast as possible Then….3x800m at RPE 7, rest 3 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 -EMOM 5 Minutes 5 Strict Pullups AND 5 Strict

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WOD 11/4/19
WOD 11/4/19

Back Squat 70% x 3 reps 80% x 3 reps 90% x 3 + max reps Then… 30 – 20 – 10 reps Alt Single Arm KB Swings 53/35 Box Steps ups w/ KB Russian Twist

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Endurance WOD 11/3/19
Endurance WOD 11/3/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: For Ashley Simon’s 31st birthday! AMRAP 31 Minutes 31 Burpees onto Plate 45lb plate 31 Ring Rows 31 Wall Balls 31 Cal Bike or Ski 800m Run Happy birthday, Ashley!!!  

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WOD 11/2/19

20.4 For time: (20 min cap) 30 box jumps, 24 in. 15 clean and jerks, 95/63 30 box jumps, 24 in. 15 clean and jerks, 135 /83 30 box jumps, 24 in. 10 clean and jerks, 185/113 30 single-leg squats 10 clean and jerks, 225/143 30 single-leg squats 5 clean and jerks, 275/173 30 single-leg

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WOD 11/1/19
WOD 11/1/19

WWPF 75DU/75DU Relay 100 ft Synchronized single arm OH Lunge, 50/35 (switch arms every 25′) 300m/300m Famers Carry Relay, 70’s/53’s (switch every 100m) 30 Synchronized KB Swings, 70/53   75 DU/75 DU Relay 100ft Synchronized single arm OH Lunge, 50/35 200m/200m Famers Carry Relay, 70’s/53’s 25 Synchronized KB Swings, 70/53   75DU/75DU Relay 100ft Synchronized

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WOD 10/31/19
WOD 10/31/19

HAPPY FIT-O-WEEN Night of the Living DEAD-lifts   DEAD-lift 3×5:   Add 10lb to original 1 RM (percentages based on 90%)   65% x 5 reps 75% x 5 reps 85% x 5 reps+ + = amrap   Then   Zombie Survival Training.   9 Lives of:   6  Thrusters   to help in tossing a

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WOD 10/30/19
WOD 10/30/19

10 min AMRAP: “Push It” 5 Strict HSPU 10 Weighted Push-ups, 45/25 50’ Plate Push, 45/25 – demo video     10 Min AMRAP: “Pull It” 10-9-8-7-6-5-4-3-2-1 Cal Ski Erg SDHP, 70/53 * Max strict chin-ups if any time remains   10 min AMRAP-  “ Hold It“ 30 OH squats Holding med ball, 20/14 200m

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WOD 10/29/19
WOD 10/29/19

15 Minutes to a Heavy Clean Then…… AMRAP 18 Minutes 20/15 Cal Bike 9 Power Cleans 185/133 20/15 Cal Ski 7 Muscle Ups 400m Run 5 Rope Climbs 15′ Ashley Miersch on 20.3

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Competition/Skill WOD Week 21
Competition/Skill WOD Week 21

TWOW: 800m, 600m, 400m, 200m RPE 8, rest 1:1 Then 7x100m sprints walk back 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

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WOD 10/28/19
WOD 10/28/19

Back Squat: Add 10lb to original 1 RM (percentages based on 90%) 65% x 5 reps 75% x 5 reps 85% x 5 reps + + = amrap Then… EMOM 15 min 1st min Cyclist Squats single db ahap 2nd min Toes 2 Bar 3rd min 30 sec sprint Bike or Ski.

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Endurance WOD 10/27/19
Endurance WOD 10/27/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: AMRAP 35 Minutes 15 Strict Pullups 30 Pushups 40 Thrusters 45/33 50 Situps 1000m Run or 60/45 Cal Bike or 50/40 Cal Ski *Must do 50 Burpees at some point during workout, cannot be broken up*

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