WOD 12/16/19

December 16, 2019

WOD 12/13/19

December 13, 2019

WOD 12/12/19

December 12, 2019

WOD 12/11/19

December 11, 2019

WOD 12/10/19

December 10, 2019

WOD 12/9/19

December 9, 2019

WOD 12/7/19

December 7, 2019

WOD 12/6/19

December 6, 2019

WOD 12/5/19

December 5, 2019

WOD 12/4/19

December 4, 2019

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Warm up

Strength/skill:

Handstand and gymnastic work

(5x)

A. 30sec-1min handstand hold

B. 30sec -1min dead hang pull up bar

Rest 2 mins after each round...

WOD 8/30/18

August 30, 2018

run 2 laps around Samson building

Burgner warm up x2

Strength:

A. Snatch balance 4x3 start @ 40% or less. You can go up if you are able

B. Squat snatch 5x...

WOD 7/1/16

July 1, 2016

Warm up

Strength: warm up to 80% of 1RM

A. Snatch EMOM (12mins)

Min 1: 2 Snatches 80%

Min 2: Rest

6 Rds for Time

6 OHS 105/155

6 Burpee C2B

WOD 12/31/18

December 31, 2018

1/3

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WOD 6/8/17

June 8, 2017

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Brandon and Amber Evenson

Warm up (wod prep)

Strength: Bench

warm up sets 5@40% 5@50% 3@60%

working sets: 5@75% 3@85% 1+@95%

For time:

10-1

Hang cleans 75/115

Strict Pullups

Lateral Burpees

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