Sorry for not getting posts up this week it got crazy. I was judging down at the fittest games yesterday and tidy which was a blast. Awesome athletes!

Strength
OH squat
20 min to establish a 1 RM

MetCon

A.
25 wallballs
25 sit-ups with ball
25 oh squats with ball
** must not put the ball down at any time! If you do it is an immediate 10 pullup penalty.
4 Rounds for time

B.
3 sets of max effort ring dips. Post you numbers.

Strength

Back Squat
1×8@65%
1×7@70%
1×6@75%
1×5@80%
1×4@85%
1×2@90%
1×1@93%

MetCon

5 pull-ups
10 kb swings 53/35
20 walking lunge with kb pass through
4 rounds

50 push-up buyout!

Crazy heavy and has pants like Robin!
http://vimeo.com/84797867

Strength
Cleans
3-3-3
2-2-2
1-1-1…
Go up in weight till you get to 85-90%

MetCon

15 thrusters
30 sit-ups
5 rounds for time

Great job Robin on PRing her clean at 150#!!!

Skills

Jerk
20 min to work on weight or form

Pull-ups
20 min to work on form

MetCon

Partner wod:
400 m run
Power cleans 135/95
400 m run
back squats 135/95
400 m run
Double unders
400 m run
Burpees

Partners do every part and are scored on everything but the run and highest point value wins!

Friday was a good day!

Strength

Snatch
3-3-3-2-2-2-2-1-1-1

Work your way to a heavy single, or focus in form!

MetCon

16 pistols/32 air squats
8 deadlifts 135/95
12 min AMRAP

Strength

Back Squat

1 and 1/4 squats
4-4-3-3-3-2-2-2-1-1
Progressively increasing weight

MetCon

7 pull-ups
10 squat cleans 95/65
14 plate to OH 45/25
4 rounds

Strength
Deadlift
1×10@60%
1×8@65%
1×6@70%
1×4@75%
1×3@80%
1×2@85%

MetCon
5 burpees
10 push press 95/65
4 rounds

3 min rest

Emom 4 min of 15 wallballs

Welcome back everybody! Ready to get strong in 2014! It’s gonna be a blast!

Strength
Push press
1×10@60%
1×8@65%
1×7@70%
1×5@75%
1×3@80%

Emom push press 7 reps for 5 min

MetCon

15 kb swings 53/26
20 goblet squats 53/26
5 rounds

-4 min rest-

4x400m sprints

Skills

Snatch
Practice 20 min

Gymnastic
HSPU for 20 min

MetCon

400 m run
21 back squats 155/115
4 rounds for time

Get out and have some fun this weekend!

Strength

Front squat
20 min to establish 1RM

MetCon

A.
10 burpees
20 push press 65/95
30 sit-ups
4 rounds for time

B.
Tabata planks for 4 min