Category Archives: Uncategorized

Strength Deadlift 1×8@60% 1×6@65% 1×4@70% 5×3@75% MetCon 50 t2b 3 front squats 95/65 40 burpees 3 FS 30 ground to overhead 3 FS 20 pullups 3 FS 10 shoulder to overhead 3 FS 17 min AMRAP

Strength Hang Snatch 4×2 @80% Snatch grip push press 5×5@70% MetCon 250 m row 15 pullups 20 wallballs 4 rounds

Strength Front squat 1×7@65% 1×5@70% 1×4@75% 1×3@80% 3×2@90% MetCon 10 hip touches 8 power cleans 135/95 6 HSPU’s 8 min amrap Buyout: 100 one armed russian kb swings 53/35

Strength Hang clean 50% 55% 60% 65% 70% 75%_at least five reps * hit these all as singles MetCon 50 kb swings 53/35 50 Thrusters 100 double unders For time

Strength Push press 1×7@65% 2×5@68% 5×3@74% MetCon 1. 7 min amrap 15 deadlifts 95/65 25 bar jumps 2. 4 min to hit a 1RM clean No transition between the two. Good work to all who PR’d during this wod!

Happy birthday to coach Shannon! Strength Back squat 1×7@65% 1×5@75% 1×3@80% Above are 1 1/4 squats 3×3@85% MetCon 50 wallballs 20/14 50 double unders 40 burpees 40 pullups 30 cleans 95/65 30 jerks 96/65 18 min AMRAP

Strength Push press 1×5@60% 1×5@65% 1×5@70% 5×5@75% MetCon 5 power snatches 135/95 25 air squats 15 push-ups 4 rounds

Thought of the day: if you find yourself thinking you should do more work in the gym, make sure you look at how hard you are already going in the gym. If you are leaving intensity (weight, speed, full range of motion) on the table correct that before you choose to hit a different liftContinue reading “111314”

Strength Back squat 1×10@60% 1×8@65% 1×6@70% 5×5@75% MetCon 15 barbell manmakers 95/65 aka. “The bluster” 25 sit-ups 3 rounds for time Mobility 5 min of squat therapy minimum!

Thanks to all the veterans out there! Freedom is built on blood and courage. Nothing free about it! Strength OH Squat 1×10@60% 1×8@65% 1×6@70% 2×4@73-75% MetCon “Josh” 21 OH squats 95/65 42 pullups 15 OH squats 30 pullups 9 OH squats 18 pullups