Category Archives: Uncategorized

Sweet workout today! Hero WOD “Rene” 400 m run 21 lunges 15 pullups 9 burpees 7 rounds

Strength Strict press 5×5@60% 3×3@65% 2×2@70% Practice power snatch with OHS if time allows… MetCon 15 pullups 25 russian kb swings 53/35 35 air squats 45 push-ups 55 wallballs 20/14 12 min AMRAP SKILL Pistols starting from the bottom. Mobility Ankle banded stretch Squat therapy

Fun day! New people and lots of weight for all! Great work to Robin and Daniel with the fastest times of the day! Strength Clean Complex 1 power clean 1 front squat 1 full clean 2×1 @ 60,65,70,75,80% MetCon 15 kb swings 53/35 10 hand release push-ups 250 m run 4 rounds Skill Ring dipsContinue reading “011515”

Yesterday’s wod Strength Deadlift 5×5@65% 3×3@75% MetCon 7 thrusters 95/65 14 pullups 21 double unders 10 AMRAP

Strength 1 RM back squat MetCon 20 sit-ups 10 OH squats 95/65 10 burpees 4 rounds Skill 5×10 sec L-sir holds

Great Monday with a deceivingly hard workout! Strength Push press 1×10@65% 1×8@70% 1×6@75% 1×4@80% 3×2@85% MetCon 15 KB swings 53/35 5 power cleans 95/65 15 goblet squats 5 power cleans 12 min amrap Skill 5×5 banana rolls

Saturday Wod! Strength Work up to 75% of snatch and complete 5×2 at that weight. MetCon 7 min EMOM 5 thrusters 95/65 5 pullups 2 min recovery 7 min EMOM 10 push-ups 10 kb swings 53/35

Strength Strict press 2×4@65% 2×2@75% Push press 2×8@60% 2×6@65% 2×4@70% MetCon 20 air squats 20 kb swings 53/35 10 pullups 4 rounds Skill 10×10 hollow rocks

Good work to Audrea and Jon for posting the highest RX scores! Strength Squat clean 1×10@60% 1×8965% 1×6@70% 2×4@75% 2×2@80% MetCon 10 ring dips 8 power cleans 136/95 20 double unders 12 min amrap Skill Skin the cat – 5-10 attemps

Strength Squat clean 4@60% 4@65% 4@70% 4@75% 4@80% MetCon 15 burpees 15 push press 95/65 25 sit-ups 4 rounds