Sweet workout today!

Hero WOD
“Rene”

400 m run
21 lunges
15 pullups
9 burpees
7 rounds

Strength

Strict press
5×5@60%
3×3@65%
2×2@70%

Practice power snatch with OHS if time allows…

MetCon

15 pullups
25 russian kb swings 53/35
35 air squats
45 push-ups
55 wallballs 20/14
12 min AMRAP

SKILL

Pistols starting from the bottom.

Mobility

Ankle banded stretch
Squat therapy

Fun day! New people and lots of weight for all! Great work to Robin and Daniel with the fastest times of the day!

Strength

Clean Complex
1 power clean
1 front squat
1 full clean
2×1 @ 60,65,70,75,80%

MetCon

15 kb swings 53/35
10 hand release push-ups
250 m run
4 rounds

Skill

Ring dips – 5×5

Yesterday’s wod

Strength

Deadlift
5×5@65%
3×3@75%

MetCon
7 thrusters 95/65
14 pullups
21 double unders
10 AMRAP

Strength

1 RM back squat

MetCon

20 sit-ups
10 OH squats 95/65
10 burpees
4 rounds

Skill

5×10 sec L-sir holds

Great Monday with a deceivingly hard workout!

Strength

Push press
1×10@65%
1×8@70%
1×6@75%
1×4@80%
3×2@85%

MetCon

15 KB swings 53/35
5 power cleans 95/65
15 goblet squats
5 power cleans
12 min amrap

Skill

5×5 banana rolls

Saturday Wod!

Strength

Work up to 75% of snatch and complete 5×2 at that weight.

MetCon

7 min EMOM
5 thrusters 95/65
5 pullups

2 min recovery

7 min EMOM
10 push-ups
10 kb swings 53/35

Strength

Strict press
2×4@65%
2×2@75%
Push press
2×8@60%
2×6@65%
2×4@70%

MetCon

20 air squats
20 kb swings 53/35
10 pullups
4 rounds

Skill
10×10 hollow rocks

Good work to Audrea and Jon for posting the highest RX scores!

Strength

Squat clean
1×10@60%
1×8965%
1×6@70%
2×4@75%
2×2@80%

MetCon

10 ring dips
8 power cleans 136/95
20 double unders

12 min amrap

Skill
Skin the cat – 5-10 attemps

Strength

Squat clean
4@60%
4@65%
4@70%
4@75%
4@80%

MetCon

15 burpees
15 push press 95/65
25 sit-ups
4 rounds