Category Archives: Uncategorized

Strength Push press 1×10@60% 1×8@65% 1×6@70% 3×5@75% MetCon 25 air squats 12 kb snatch 53/35 25 push-ups 12 kb swings 53/35 400 m run 3 rounds Skill 5×5 strict pullups 5×2 muscle ups

Awesome wod today! Lots of energy and passion out there! Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 4×4@75% MetCon 10 ground to overhead 95/65 12 sit-ups 14 walking lunges Or 10 ground to overhead 135/95 12 V-ups 14 OH lunges 45/25 10 min amrap Skill HS holds Tabata 5 min

Monday was a good day! Haha! Strength Snatch 20 min to establish a heavy rep Or OH Squat 2×10@60% 2×7@65% 5×5@70% MetCon 21 kb swings 53/35 12 pullups 100 m run 4 rounds Skill Hollow rocks 5×10 Or 5 min plank challenge

Strength Front squat 2×10@60% 2×8@65% 2×6@68% 2×5@70% MetCon 7 T2b 14 pullups 21 wallballs 4 rounds Skill Run 400 m for time

Strength Power cleans – 10 min to work up and warm up to your 65% – 5 min emom of: 5@65% 5@68% 5@70% 5@73% 5@75% 1 max effort at 85% of heaviest weight of the day! MetCon 20 plate 2 OH 45/25 10 plate burpees 5 C2B pullups 5 rounds Skill Ring work: 5×5 dipsContinue reading “020515”

Strength Push press 2×10@60% 2×7@65% 2×5@70% 4×3@75% MetCon 10 deadlifts @225/135 30 sit-ups 10 min amrap Skill 4x30s handstand holds

Strength Back squat 2×10@60% 2×8@65% 2×6@70% 2×4@75% MetCon 21-15-9 Power cleans 95/65 Burpees **250 m run between rounds Skill 3x50m sled pulls

Strength Deadlift 2×10@60% 2×7@65% 2×5@70% 4×4@73% MetCon 20 pistols or 40 air squats 15 push press 95/65 10 v-ups 12 min amrap Skill Hanging hip touches 6×4

Strength Deadlift 2×10@60% 2×7@65% 2×5@68% 4×4@70% MetCon 30 box jump buyin 250 m run 25 kb swings 7 pullups 4 rounds Open gym

Strength Snatch 5r @ 60% 5r @ 65% 5r @ 70% 5r @ 75% And/or 3 snatch push press 1 OHS Work up to a heavy rep. MetCon 5 power cleans 95/65 10 burpees 25 double unders 12 min AMRAP Skill 4×6 ring dips