Strength

Back squat
5×5@75%

Front squat
5×3@78%

MetCon

50 DU’s
50 sit-ups
50 DU’s
50 push-ups
50 DU’s
50 squats
50 DU’s
50 pullups
For time

Strength

MAX FRONT SQUAT

MetCon

15 OH squats 95/65
30 push-ups
45 pistols
2 rounds

Retesting all sorts of stuff in the next week or so. See how yall stack up or get new baselines!

Strength

Squat clean
5×1@65%
5×1@70%
5×1@75%
5×1@78%

MetCon

“Helen”
400 m run
21 kb swings
12 pullups
3 rounds

Yesterday’s wod… My bad!

Strength

Strict press
4×3@75%

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

MetCon

“Twisted grace”

30 clean and jerks
Everytime you stop touch and go you must do 20 bar jumps

Strength

Establish: 1 RM BACK SQUAT

MetCon

400 meter run
20 HSPU’s/push-ups
30 wallballs
60 sit-ups
30 burpees
20 HSPU’s/push-ups
400 meter

For time

Strength

Romanian deadlift

5×5@50% of back squat
3×3@55%

MetCon

15 power snatches 95/65
100 double unders
12 power snatches
100 double unders
9 power snatches

Strength

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

Snatch grip push press
5×5@78% of snatch

MetCon

25 double unders
12 plate burpees
12 plate to overhead
10 min AMRAP

Strength

Snatch complex

1 full snatch
1 hang snatch
20 min to establish 1 rm

MetCon

Max effort pullups
400 m run
Max effort pullups
50 double unders

20 min amrap

Score is total pullups

Avert your eyes ladies… Kodiaks thighs are OUT!

Strength

Back squat
1×5@60%
1×5@70%
2×5@75%

Front squat
1×5@60%
1×5@70%
1×5@75%

MetCon

5 strict pullups
15 kb swings
30 double unders
17 min AMRAP

Brutal WOD today! Really showed how mentally tough our crew is! Good work ladies and gentlemen.

Strength

2 deadlifts
+
1 squat clean

15 attempt for 1rm – round robin style!

MetCon

5 HSPUs/15 push-ups
25 back squats from the ground 155/115
3 rounds for time!