Category Archives: Uncategorized

Tough wod! Y’all killed it!  Strength  Deadlift  1×8@60% 1×6@65% 1×5@70% 2×3@80% 2×2@90% MetCon  12 burpees  24 kbs 53/35 12 burpees  24 goblet squats 53/35 4 rounds  Gymnastics  7 min emom of 75% of max strict pull-ups    

Strength Snatch  1 full snatch + 2 OHS work to a max in 20 min  MetCon  15 squat cleans 115/75 400 m run 3 rounds  Gymnastics  45 s HS HOLD + ME HSPU X 3    

MURPH               

Strength  Front squat  2×10@60% 2×8@65% 2×6@70% 2×4@75% 3×2@80% MetCon 5 SDHP 135/95 10 HSPUs  15 burpees 11 min AMRAP   

Strength  Deadlift  2×8@60% 2×7@65% 2×5@70% 2×3@75% 3×2@80% MetCon  16 kb snatches 53/35 32 air squats 16 kb swings  8 strict pull-ups  3 rounds  Core  4x30s planks with 45/25#      

Great effort by everybody today!  Strength  Snatch  10 min to establish max power snatch  10 min to establish max squat snatch  MetCon 100 double unders  10 power cleans 115/75 10 c2b pull-ups  12 min amrap  Gymnastics  RX – 5×5 strict HSPUs Scaled – 5x45s HS holds         

Strength  Back squat  2×10@55%  2×7@65% 2×5@75% 2×3@85% 2×1@95% MetCon  15 kb swings 53/35 15 deficit push-ups  4 rounds  75 sit-ups (buyout)  Core  5x30s hollow holds      

Strength  1 power clean + 2 squat cleans 3@60% – 3@65% – 3@70% – 3@75% – 3@78% – 3@80% MetCon  50 wallballs 20/14  250 m run  25 push press 135/95 250 m run  50 wallballs  250 m run  For Time  Gymnastics  Rx- 5×5 tempo ring dips + 10 Kipping dips Scaled- 5×5 dip holds     Continue reading “051815”

Strength  Romanian deadlift  3×5@60% (of clean) 3×5@65% 3×5@70%  MetCon  2 rounds of  10 push press 95/65 15 power snatch  20 deadlifts  3 rounds of  10 push-ups  15 sit-ups  Core  20 s flutter kicks  30 s to do 5 TTB  5 rounds       

Strength A. Snatch  15 min to establish 1 RM B. 5×5 snatch grip push press +1 snatch balance  MetCon 20 box jumps  3 muscle ups  15 wallballs 20/14 4 rounds  Gymnastics  3 pull-ups + 3 c2b unbroken – 5 min Emom