Fun night tonight! Enjoyed seeing everybody despite the cold weather! Super stoked for the open here in a few days!

Strength

Back squat
2×10@60%
2×8@70%
2×6@75%
2×4@80%

MetCon

7 KB swings 53/35
14 goblet squats
21 box jump overs 24/20
12 min amrap

Skill

Active shoulder hangs 4×30 seconds

Fun Saturday! Everybody did great! Fun open wod time. Fun hitting it with Brad.

Strength

Front squat
1×10@60%
2×7@70%
2×5@75%
4×3@78%

MetCon

400 m run
15 G2OH @ 95/65
15 sit-ups
3 rounds

7 muscle up/14 pullups buyout!

OPEN GYM

Strength

Clean complex

1 squat clean + 1 power clean
Work up to 80% in 2-3 set increments

MetCon

25 air squats
15 bar jumps
5 deadlifts @!225/135
10 min amrap

Skill

2×400 m run / 2×500 m row

Lot of pullups resulted in some torn hands. Good work guys! You are all soldiers!

Strength

Push press
1×10@60%
1×8@65%
4×4@70%

Push jerk
5×5@70% of PP max and add weight each set

MetCon

Pullups – 10,9,8,7,6…1
100 m run
**50 double under buyout

Skill

HS holds 4@30s woth 30s rest

A lot of heart was shown today! This was a hard Wod that really took some willpower to keep moving on.

Strength

Back Squat
1×10@60%
1×8@65%
1×6@70%
1×5@75%
3×3@78%

MetCon

12 hang power cleans 115/75
9 thrusters 115/75
6 power snatches 115/75
5 rounds

Skill

Ghd sit-ups
5×5

Strength

Deadlift

1×10@60%
1×8@65%
1×6@70%
1×5@75%
4×3@80%

MetCon

12 min amrap

10 box jumps 24/20
20 sit-ups
10 power cleans 95/65
20 push-ups

Skill

HSPUs

5×3

Strength

14 min EMOM
– 5 OH squats (60% and increase each min) – even min
– 5 strict pullups – odd min

MetCon

20 wallballs 20/14
20 russian kb swings 53/35
5 rounds

Skill

5×5 ring dips

Awesome Saturday complete with truck pulls and everything!

Strength

14 min emom of:
3 position snatch – even min
20 split jumps – odd min
**add weight every min

MetCon

100 air squats

2 rounds
30 plate jump burpees
50 double unders

100 air squats

Open gym

Strength

Back squat
1×10@60%
1×8@65%
1×6@70%
1×4@75%
4×3@80%

MetCon

50 double under buy-in

2 rounds of:
10 HSPUs / 20 push-ups
20 push-presses 95/65
30 front squats 95/65
40 sit-ups

Skill

5×5 of TTB

Strength

1 full clean
2 jerks
60%-65%-68%-70%-75%- 78%-80%
2-3 sets per weight set

MetCon

10 deadlifts 135/95
5 over the bar burpees
5 power cleans 135/95
10 over the bar burpees

9 min AMRAP

Skill

5×1 min planks
4×10 ghd back extensions