Category Archives: Uncategorized

Strength Front squat 1×10@60% 1×8@65% 1×7@70% 1×5@75% 2×3@80% 1×5@75% 1×7@70% MetCon 5 power snatch 10 burpees 20 sit-ups 4 rounds Mobility Roll quads Stretch quads 2 min each side

Strength Deadlift 1×10@60% 1×8@65% 1×7@70% 1×5@75% 2×3@80% Emom 5 min 7 deadlifts at 50-60% + 10 air squats MetCon 10 push-ups 15 plate to OH 20 pistols/air squats 12 min AMRAP

Strength Push press 1×10@60% 1×8@65% 1×7@70% 1×6@75% 1×7@70% Emom 5 min 7 reps at 50-60% MetCon 10 t2b 15 wallballs (unbroken) 25 double unders 4 rounds

Awesome work by awesome people today! Got some great numbers in with the max backsquat today! Amanda hit 245! Crazy strong! Strength Back squat 20 min to establish 1RM MetCon 12-1 deadlifts 115/155 1-12 pull-ups For time

Strength Snatch: skill work for 30 min 4-4-4-3-3-3-2-2-2-1-1-1 MetCon 30 burpees 15 squat clean 155/95 400 m run 4 rounds

Amazing work today! Strength 5 sec pause back squats 4-4-4-3-3-3-2-2-2-1-1-1 MetCon 15 deadlifts 95/65 9 push press 95/65 4 rounds for time

Strength Clean Complex (2 deadlifts + 1 hang clean) 3-3-3-2-2-2-1-1-1 (Progressively increase weight) 1-2-3 (Progressively decrease weight) MetCon 25 sit-ups 12 burpees pull-ups 10 min AMRAP

Strength Front squat 1×10@60% 1×8@65% 1×7@70% 1×6@75% 2×4@80% Metcon 7 OH squats 14 pull-ups 21 double unders 4 rounds for time 75 wallball buyout!

Strength Push press 1×10@60% 1×8@65% 1×7@70% 1×5@75% 2×4@80% Emom 5 min 10 reps at 55% MetCon “Cindy” 5 pull-ups 10 push-ups 15 squats 20 min AMRAP

Strength Deadlift 1×10@60% 1×8@65% 1×7@70% 1×5@75% 1×4@80% 1×3@85% MetCon Partner wod 15 lunges 135/95 500 m row 15 front squat 135/95 500 m row Front rack hold 135/95 500 m row For time Partners do the opposite of each other but do everything one time.