Category Archives: Uncategorized

Push PressOr Front Squat 10×3 to establish a triple for the day MetCon 100 plate to overhead 45/25EMOM complete 7 wallballs 20/14

Back Squat 4×4@85% Bench Press 10×3@65% MetCon 10 rounds 9 Thrusters 95/6535 double unders 15 min Cap *scale with 5 rounds

Push Jerk 3×4@60%3×4@65%3×2@70%3×2@75% MetCon 800 m run 30 pistols 400 m run 20 HSPUs 200 m run 10 muscle ups / dips

MOVEMENT PREP– Banded squats or shoulder press 5×10 reps – squat holds or active shoulder hangs 4x30s Back Squat 5×5@75% -or- Strict Press 5×5@72.5% MetCon 12 min AMRAP10 DB cleans 50/3510 DB lunges 50/3510 burpees

Push Press 10 min Push press EMOM @ 75% MetCon 80 burpees 60 double unders 40 deadlifts 135/9520 CTB pullups 10 HSPUs For Time

2 power cleans + 1 squat cleans – 10 sets to establish a heavy lift MetCon 5 rounds 7 S HSPUs 17 DB clusters 35/207 Good mornings 75/5515 min Cap

Bench Press 2×12 – warmup 4×12 – AHAPBack Squat4×4@82.5 MetCon 3 min Row for calories :30 rest 3 min Bike for calories / distance :30 rest 3 min Wall balls 20/14:30 rest 3 min push press 95/65

Movement Prep Banded pvc squats 5×10 reps PVC pass throughs x 30 Overhead Squat or Snatch grip push press 10-10-8-8-6-6-4-4-2-2 MetCon 21-15-9Deadlifts 225/155Over the bar burpees 25 double unders after each round

Movement Prep-4x20s squat / HS holds -45 squats / bar presses Back Squat 5×5@72.5% Strict Press 10×3@60% MetCon 400 m run 75 air squats 50 push-ups 25 strict pullups 400 m run 75 kbs 53/35 50 sit-ups 25 HSPUs 400 m run 15 min AMRAP

There will be no 10 am class only a 9am hero Wod! Dallas 5 5 minutes of:    Burpees Then, 5 minutes of:    7 deadlifts, 155 lb.    7 box jumps, 24-in. box Then, 5 minutes of:    Turkish get-ups, 40-lb. dumbbell Then, 5 minutes of:    7 snatches, 75 lb.    7 push-ups Then, 5 minutes of:    Rowing (calories) Complete as many reps as possible atContinue reading “0337”