WOD 10/3/19
WOD 10/3/19

Test 1RM Dead Lift:   Then:   For Time:   400 meter run   Then:   21 -15 – 9 reps of: Wall Balls Box Jumps Sumo Deadlift Highpull (75/53) Push Press (75/53)   Then:   400 meter run   Post Loads and time to ZEN and COmments:  

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WOD 10/2/19
WOD 10/2/19

Cardio Junkie – 10 min AMRAP 30-20-10 Cal Bike Cal Ski Cash Out: Max Double Unders   Strength Balance – 10 min AMRAP :10 sec  Chin Over Bar holds, 20/14 20 Lateral Box Step-ups, Box Ht Above knee), 50/35 (1 Dumbbell) :30 sec Active Hang, 20/14   Mid-Line Mania – 10-1  Strict Toes Through Rings

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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 9-30-19
WOD 9-30-19

Test 1 rep Max Back Squat Then… 3 min AMRAP of Curtis P’s 95/63 2 min rest 3 min AMRAP of Curtis P’s 115/73 2 min rest 3 min AMRAP of Curtis P’s 135/93

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Endurance WOD 9/29/19
Endurance WOD 9/29/19

9 am- Olympic Lift Technique with TJ 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance WOD: AMRAP 35 Minutes 100m Plate Pinch Carry 35s/25s 50 Sit Ups 200m Farmer Carry 70s/53s 40 Burpees 400m Run 30 Box Jumps 24/20 *Must Bike AND Ski 40/30 Cal at some point*

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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 9/27/19
WOD 9/27/19

WWPF- 40 min cap 400m Sandbag Run, 100/75  (mix distance anyway)    2 Rounds 60 Synchronized Wall Ball Shots , 20/14 50 C2B Pull-ups (mix anyway) 40 Alt Target Burpees   400m Sandbag Run    1 Round 60 Synchronized SDHP, 70/53 50 Wt Push-ups, 45/25 (mix anyway) 40 Alt Box Jumps, 30/24   400m Sandbag

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WOD 9/26/19
WOD 9/26/19

Over Head Squat 3-3-3   Then:   5 Rounds of:   21 Double Unders 15 KB Swings 53/35 9 Over Head Squats 95/63   Post Loads and Times to ZEN and Comments:  

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WOD 9/25/19
WOD 9/25/19

Cardio Junkie + Midline Mania 15 Min AMRAP 20 Cal row 20 Second L-Sit 15 Cal Ski Erg 15 Toes through Rings 10 Cal Bike 10 Russian Twists   Strength Balance – 15 Min AMRAP  100m OH Carry, 70/53 (switch arms at 50m) 100m Farmers Carry, 70/53 (switch arms at 50m) 1:00 Alt Step-ups, 70/53

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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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