Tuesday, November 20 WOD

Tuesday, November 20 WOD

Room 1 Warmup: 1:00 Double Unders or Practice 2 Rounds: 10 Banded Pull Aparts 10 PVC Thrusters 10 OH Walking Lunges 10 Ring Rows Buy-In: 10:00 EMOM 2 Push press + 1 push jerk – building WOD: 20:00 AMRAP: 3 x Bear Complex 115/85 5 CTB pullups or 3 bar muscle ups 10 GHD situps […]

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Monday, November 19 WOD

Monday, November 19 WOD

Room 1 Warmup: 2:00 Row 1 Round: 10 Prisoner Squats 50’ Walking Toe Touches 10 PVC Pass Throughs 5 HSPU or Inverted 10 Roll to Vsit 50’ Bear Crawl Buy-In: Back squat Set 1: 50%x3 reps Set 2: 60×3 Set 3: 70×3 Set 4: 80×3 Set 5: 85×3 Set 6: 85+ x1 WOD: 7:00 AMRAP: […]

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Sunday, November 18 WOD

Sunday, November 18 WOD

WOD: Ascending Ladder in 15 minutes 2 Wall Ball Shots (20/14 lb) – Partner 1 2 Synchronized Burpees 2 Wall Ball Shots (20/14 lb) – Partner 2 2 Synchronized Burpees 4/4/4/4, 6/6/6/6, 8/8/8/8 etc… Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees together. Partner 2 does 2 wall balls, then […]

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Saturday, November 17 WOD

Saturday, November 17 WOD

WOD: AMRAP (with a Partner) in 20:00: 400m Run Together 18 Power Cleans (115/75, Scale Up to 135/95) 18 Front Squats 18 Push Jerks -split reps however you want -1 bar per team, do not add and take off plates for each movement. Power Cleans should be lighter than the Push Jerks.

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Friday, November 16 WOD

Friday, November 16 WOD

Room 2 Warmup: 2:00 row 1 round: 10 prisoner squats 50′ walking toe touches 10 PVC pass thrus 5 HSPU/inverted 10 Roll to vsit 50′ Bear crawl  Buy-In: 10:00 EMOM Clean and Jerk (2+1) -building to a tough effort in the complex WOD: 5 rounds for time: 7 Thrusters (95/65) 7 CTB pull ups 50 double […]

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Thursday, November 15 WOD

Thursday, November 15 WOD

Room 1 Warmup: 200m run 30s Samson stretch ea 10 GHD sit-ups/ ab mat 10 GHD back ext./ super mans 10 ring dips 10 wall facing ohs 25 double unders/ 50 singles  1 Round Burgener Warmup Buy-In: 10:00 Building Hang Power Snatch+OHS (1+1) WOD: 30:00 AMRAP: 800m run/row 10 Deadlifts @185/125# 10 HSPU/15 Hand release […]

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Wednesday, November 14 WOD

Wednesday, November 14 WOD

Room 1 Warmup: 2:00 row 1 round: 10 prisoner squats 50′ walking toe touch 10 pvc pass thrus 5 HSPU or inverted 10 roll to vsit 50′ bear crawl Buy-in: Every 2:00 for 10:00 (5 sets) Front Squat 50% x 5 reps 60 x 5 70 x 5 80 x 3-5 85 x 3-5 WOD: […]

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Tuesday, November 13 WOD

Tuesday, November 13 WOD

Room 2 Warmup: 1:00 double under practice 1 round: 10 banded pull aparts 10 pvc thrusters 10 oh walking lunges 10 pushups 10 ring rows WOD: Take 15-20:00 to complete 6 Sets 2 Strict press+ 2 Push press building to a tough set of the complex 6x RDL (barbell) WOD: 20:00 EMOM: min 1= 20 […]

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Monday, November 12 WOD

Monday, November 12 WOD

Room 2 Warmup : 1 Round CFA warmup *10:00 to Setup Hero WOD: For Time “Lumberjack 20”: 20 Deadlifts (275/185 lb) 400 meter Run 20 Kettlebell Swings (2/1.5 pood) 400 meter Run 20 Overhead Squats (115/75 lb) 400 meter Run 20 Burpees 400 meter Run 20 Chest-to-Bar Pull-Ups 400 meter Run 20 Box Jumps (24/20 in) […]

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Sunday, November 11 WOD

Sunday, November 11 WOD

Teams of 2, 29:00 (5 Rounds): Minute 1: Wall Ball Shots (20/14 lb) Minute 2: Bear Crawl 50’ Minute 3: Box Jumps (24/20 in) Minute 4: Push Presses (75/55 lb) Minute 5: Row (calories) Minute 6: Rest -Partners switch every :30 seconds -Teams of 2 complete all five rounds together, with the first partner accumulating […]

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