Category Archives: Uncategorized

Strength Push press 1×10@55% 1×8@60% 1×6@65% Emom 10 min 5 reps at 70% MetCon 16 DB snatches (1 arm each round) 8 burpees 250 m run 4 rounds

New hours! Just a one hour shift on Tue and Thur. MWF 9-10am 3:30-4:30 4:30-5:30 5:30-6:30 Tue/Thur 9-10am 4:30-5:30 5:30-6:30 6:30-7:30 Strength Back squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% ————– Pause squats 5×3@80% MetCon Partner wod 25 wallballs —- oh hold with kb 25 kb swings 53/35 —- plank 25 sit-ups with medball —- static pull-upContinue reading “062314”

Strength Deadlift 1×10@60% 1×8@65% 1×6@70% 1×4@75% 3×3@80% 3×1@85% MetCon 10 min AMRAP 10 burpees 5 hang power cleans

Strength Snatch Hang snatch 3-3-3-3 2-2-2-2 1-1-1-1 Progressively increase weight MetCon 9 HSPU (first three are strict) 18 front squats 95/65 4 rounds for time

Rough wod today! Good work guys! Strength Back squat: 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×3@80% 1×3@85% 3×3@87% MetCon A. 21-15-9 C2b pull-ups Deadlift 135/95 10 min cap Rest for however long you have left in the time cap. B. Emom 10 min of: 15 kb swings 5 ring dips

Strength Push Press 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×3@80% 3×3@85% MetCon 12 OH squats 135/95 24 box jumps 20/24″ 7 min AMRAP 3 min rest 50 wallballs for time

Strength 10 min to establish heavy thruster 10 min to establish heavy SDHP MetCon 5 rounds for time 3 bear complex 135/95 6 over the bar burpees 9 kb swings 53/35 12 Russian twists

Strength Deadlift 1×10@60% 1×8@65% 1×6&70% 1×4@75% 1×3@80% 1×2@85% 4×1@90% MerCon 50-40-30-20-10 Double unders Kb swings 53/35 If you finish this in under 15 min take the remainder of the time and do as many reps of muscles ups or c2b pull-ups as possible!

Strength Squat clean 3-3-3-2-2-2-1-1-1 Increase weight incrementally. MetCon Partner wod: 12 min AMRAP 40 box jumps 24/20 30 lunges BW 20 ring dips Partner holds weight overhead 45/25 plate. If plate touches the ground at any time each partner must do 50 plate to overhead. If the plate goes below the nose the partners mustContinue reading “061114”

Strength Back squat 1×10@60% 1×8@65% 1×6@70% 1×4@75% 1×3@80% 3×2@85% Part of the burgener squat cycles wk 4 MetCon 20 pistols 5 hang power snatches 115/85 10 strict pull-ups 4 rounds