Category Archives: Uncategorized

Pendlay Rows 5×5 3×3 As heavy as possible MetCon 3 rounds 5 pullups 10 push-ups 15 air squats 12 deadlifts 135/95 9 hang power cleans 135/95 6 push Jerks 135/95 18 min Cap

Back Squat 5×5@60% Strict Press 5×5@75% MetCon 10 hang power cleans 95/65 10 push press 95/65 10 back squats 95/65 10 OTB burpees 4 min amrap Rest 1 min Repeat 4 min AMRAP

Push press 5-5-5-5-5-3-3-3 MetCon20 push-ups 10 deadlifts 115/75 5 lunges 115/75 12 minute AMRAP 10 am Wod 3 Rounds for time of: 400m Run 9 Clean & Jerks 135/95 3 Rounds for time of: 400m Run 6 Clean & Jerks 185/135 3 Rounds for time of: 400m Run 3 Clean & Jerks 225/155 *Rest 5Continue reading “0349u”

Back Squat 3×3@92.5% DB strict Press 4×8@AHAP MetCon 3 rounds 25 burpees 100 double unders 200 m farmer carry 45-53/25-35 16 min Cap

Front/OH Squat 7×7 for weight MetCon 9 min AMRAP 12 SDLHP 135/95 8 pullups 4 push press

Back Squat 4×4@87.5% Bench Press 4×12 AHAP MetCon 5 rounds 15 wallballs 20/1412 HR Push-ups 9 power cleans 135/9515 min time cap

Deadlift 1×10@60%1×8@65%1×6@70%1×5@72.5%1×5@75%1×5@77.5%1×5@80% MetCon 400 m run 25 pullups 15 toes to bar 10 push-ups 5 pistols 400 m run 25 pistols 15 push-ups 10 toes to bar 5 pullups 400 m run For time 16 minute cap

Back Squat 5×5@77.5% Strict Press 10×3@65% MetCon 4 rounds 15 burpees 15 kb swings 53/35 *** 5 rounds for competitors ***15 min Cap

Deadlift 5-5-5-5-5 MetCon 4 rounds 15 TTB 15 ring dips 15 HR push-ups 15 m HS walk 10 am 20 min AMRAP 2 mile run 10 clean and Jerk 225/15510 clean and Jerk 185/12510 clean and Jerk 155/105ME clean and Jerk 135/95

Back Squat 3×3@90%DB bench Press 4×12 AHAP MetCon 21-15-9-15-21Pullups Burpees 16 minutes