Strength

Front squat
(2 seconds pause)
2×6@60%
2×5@65%
4×3@70%

MetCon

75 burpees for time
***3 strict pullups every minute

Strength

Clean complex

1 power clean + 1 squat clean

Work up to 80% and then do 5×1.

MetCon

400 m run
5 bear complexes 135/95
10 t2b
4 rounds

Slow Friday! Hope everybody is doing something fun!

Strength

Strict press
1×8@60%
1×6@65%
1×4@70%
3×2@75%

MetCon

15 min emom
5 strict pullups
10 kb swings 53/35

Yesterday and today’s WODs…

Wed:
Strength

Deadlift
1×8@60%
1×6@65%
5×5@70%

MetCon
10 deficit push-ups
30 double unders
10 rounds

Thur:

Strength

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

MetCon

8 pullups
16 ground to overhead
24 sit-ups
32 double unders
10 min AMRAP

Strength

Push press
2×8@65%
2×6@70%
2×4@75%
2×2@78%

MetCon

50 wall ball buyin

3 rounds
15 power cleans 95/65
15 over the bar burpees
15 goblet squats with wallball

50 wall ball buyout

Strength

Pause back squats (2s)
3×6@60%
3×4@65%
3×2@70%
3×1@75%

MetCon
32 sit-ups
16 kb snatches
8 ring dips
4 rounds

Hey guys remember there is no 6:30pm class tomorrow! Halloween! Go get that candy!

Good work Eric! You went hard today buddy!

Strength

Deadlift
1×8@60%
1×6@65%
1×5@70%
2×3@75%
2×2@80%

MetCon

15 wallballs
10 push jerks 95/65
5 pullups
4 rounds

Strength

Auxiliary work:

1. Walking lunges

2. Strict weighted pullups

15 min EMOM alternating between the two

MetCon

250 m run
12 kb swings 53/35
25 v-ups
4 rounds

Simple but brutal! A thing of beauty!

Strength

20 min to establish 1 RM POWER SNATCH

MetCon

15 box jumps
10 squat cleans
10 min AMRAP