Category Archives: Uncategorized

Strength  Back squat  1×10@60% 1×7@ 70% 1×5@80% 1×4@85% 1×3@90% 3×2@95% MetCon  3 bear complexes 135/95 9 HSPU 12 Burpees  250 run  12 min amrap       

Strength  Power clean + squat clean  2×1 @60% 2×1@65% 2×1@70% 2×1@75% 2×1@80% 2×1@85% MetCon  21-15-9 Deadlift 185/115 400 m run  Gymnastics  5×4 HSPUs      

Strength  1×10@55% 1×9@60% 1×9@65% 4×9@70% MetCon  21-15-9 Snatches 95/65 Pull-ups  Gymnastics  Men: 5×8 ring dips  Women: 5×4 rind dips       

Thanks to Shannon for guest programming today’s torture wod! 😅 Strength  Deadlift  Work up to:  3×3@85%  MetCon  Partner wod – split work evenly  #1 50 plate to overhead – OH plate hold #2 250 m plate farmers carry #3 20 pull-ups – high pull-up hold #4 50 plate thrusters – plate sit-ups  #5 20 powerContinue reading “072615”

Strength  Hang Snatch 2×2@60% 2×2@65% 3×2@70% 3×1@75% 3×1@80% MetCon  800 m run  20 kb swings 53/35 20 burped  400 m run  30 goblet squats  30 v ups  200 m run  40 push-ups  40 kb presses  For time      

Strength  Squat cleans  2×2@55% 2×2@65% 2×1@70% 2×1@75% 2×1@80% Do a jerk at the end of each set MetCon  15 wallballs 20/14 100 m run with wallball 7 rounds  Core  100 leg lifts for time    

Strength  Push press  1×10@55% 1×8@65% 1×6@75% 4×3@85% MetCon  3 power snatches 95/65 6 OHS  12 bar jump overs  5 rounds  Gymnastics  4xME ring dips       

Strength  Front squat  1×10@60% 1×8@70% 1×6@80% 1×4@85% 3×4@90% MetCon  Cindy  5 pull-ups  10 push-ups  15 air squats  20 min amrap  Core  100 sit-ups for time       

Strength  Deadlift  Same percentages as Saturday – up to 80% MetCon  250 m run  30 Russian twists 35/26 15 goblet squats  4 rounds  Gymnastics  2/4 strict pull-ups + 5/10 kipping pull-ups    

Strength   Deadlift  1×10@60% 1×8@65% 1×6@70% 3×4@80% MetCon  Partner groups of 2:  400 m run  40 push press 95/65 60 pull-ups  80 box jumps 24/20 60 TTB  40 power cleans 95/65 400 m run  Open gym…