WOD 12/20/19
WOD 12/20/19

WWPF  13 min AMRAP 2000m/1600m Ski Erg (switch EMOM) *With remaining time, max double unders (switch every 50)   13 min AMRAP *2000m/1600m Row (switch EMOM) *with remaining time, max Burpee Box Jump    13 Min AMRAP 100/85 Cal Bike (switch EMOM) *with remaining time, max alt sandbag G2S, 100/75  

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

Deadlift Test 1 Rep Max   Then:   AMRAP 15 Min   10/7 cal Air Bike* 7 Thrusters 95/63 4 Bar Muscle Up   *ski erg only if bikes are full   Post Loads and Times to ZEN and Comments:  

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WOD 12/18/19
WOD 12/18/19

Barbell Bent Over Row: 3 x 5 DB Bench Press:3 x 5 Then… For Time: 30-20-10 Pull-ups Wall Ball Shots, 20/14 Pistols DB Snatches, 50/35 *Complete 50 DU after each round   Meal Prep Made Easy        

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WOD 12/17/19
WOD 12/17/19

Clean 1-1-1 Then…. New Kids on the Clock: For Time 25 Burpees 34 HSPU 25 Power Cleans 165/113 34 Ring Dips 25 Cal Bike 34 Burpees Happy 34th birthday to Rachel and 25th birthday to Joe Love!

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WOD 12/16/19
WOD 12/16/19

Test your Back Squat 1 rep max Then… AMRAP 15 min w/ Double Kettle bells 7 sumo dead lifts 6 Russian Swings 5 Hang Power Cleans 4 Front Rack Lunges Lots of reasons to not skip leg day!

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Endurance WOD 12/15/19
Endurance WOD 12/15/19

9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am- Yoga with Brantlee Endurance: In Any Order: No Rest Between AMRAPs AMRAP 12 Minutes 20 Deadlifts 95/63 15 Front Squats 10 Push Press AMRAP 12 Minutes 30 Russian KB Swings 53/35 30 KB Backward Lunges 30 KB SDHP AMRAP 12 Minutes

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WOD 12/14/19
WOD 12/14/19

Dirty 30 Minute AMRAP 100 Air Squats 50 Cal Row 15 Burpees 100 Sit Up 40 Cal Bike 15 Burpees 100 Push Up 30 Cal Ski 15 Burpees Post Party Blues    

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WOD 12/13/19 – No 5:30pm Today Due to Holiday Party
WOD 12/13/19 – No 5:30pm Today Due to Holiday Party

WWPF  300 Double Unders (switch every 50) 50 Partner Alt Med Ball Sit-ups, 20/14 80 OH DB Lunges, 50/35 (partner hangs/switch when partner drops)   200 Double Unders (Switch every 50) 50 Partner Alt Russian Twists, 20/14, switch every 5 60 Sandbag Box step overs, 100/75 (partner holds Front Plank/switch when partner drops)   100

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

Deadlift deload week. 1×5 @ 50% 1×5 @ 60% 1×5 @ 70%   Then…   10 Dumbbell Snatches (50/35 lb) 15 Wall Balls (20/14) 20 Dumbbell Snatches 15 Wall Balls 30 Dumbbell Snatches 15 Wall Balls 40 Dumbbell Snatches 15 Wall Balls 50 Dumbbell Snatches 15 Wall Balls   18 Min CAP DB Snatch is

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

Bench Press 15 min to work up to a heavy single   Then….   For Time 1000m Row 63 Box Jumps, 24/20 42 Toes 2 Bar 21 Hang Squat Cleans, 155/93 12 Ring Muscle -ups 3 Legless rope climbs   Have you RSVP’d If not, please do so ASAP        

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WOD 12/9/19
WOD 12/9/19

Back Squats deload week. 1×5 @ 40% 1×5@50% 1×5@60% Then… 3 rds 8 Power Clean 155/103 1 Min Airbike for Cal Rest 1 min each rd Last round rest 3 min then immediately into 3 rds 8 Front Squats 155/103 1 min Double-Unders Rest 1 minute each rd

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888-338-9366
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