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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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 12/7/19
WOD 12/7/19

Push Press 3-3-3   Then   15 Min “Jack”   AMRAP in 15 minutes 10 Push Presses (115/85 lb) 10 Kettlebell Swings (1.5/1 pood) 10 Box Jumps (24/20 in)   Post Loads and Times to ZEN adn Comments:  

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WOD 12/6/19
WOD 12/6/19

0:00-10:00  Establish a heavy strict press   10:00 – 36:00 (26 min cap)  Round 1 300’ Single arm OH lunges (switch every 50’), 50/35 30 Alt BMU (modify w/hardest pull)   200’ Single arm OH lunges 20 Alt Wall Climbs   100’ Single arm OH lunges 10 Alt Rope Climbs   Round 2 300’ Double

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WOD 12/5/19

DeadLift add 20lbs to 1 RM, then calculate 90% 1 x 5 @ 75% 1 x 3 @ 85% 1 x 1+ @ 95%   Then:   AMRAP 15 Min.   15 DeadLifts 95/63 15 Power Snatch 95/63 15 Back Squats 95/63   Post Loads and Times to ZEN and Comments:  

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WOD 12/4/19
WOD 12/4/19

Bench Press: 3 x 3 @ 90% DB Row: 3 x 8 @ AHAP   Then…   For Time:   30 Box Step-overs, 50’s/35’s 21 Toes 2 bar 9 Ring Dips   20 Box Step-overs 15 Toes 2 Bar 15 Ring Dips   10 Box Step-overs 9 Toes 2 Bar 21 Rings Dips   Core

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