121814

Strength

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

MetCon
21-15-9
Power cleans 135/95
Push-ups

40 double unders every set

121714

Strength

Deadlift
1×8@60%
1×7@70%
1×6@75%
5×5@80%

MetCon

“Nasty Girls”
50 air squats
7 muscle ups
10 hang power cleans 135/95
3 rounds

121614

Strength

Snatch + snatch grip push press

Or

Snatch grip push press
1×5@60%
1×5@65%
1×5@68%
3×5@70%

MetCon

20 box jumps 24/20
15 kb swings 53/35
10 T2b
4 rounds

121514

Great work Monday crew! Tough Wod and you didn’t even let it phase you! Think Robin and Kyle posted the fastest RX scores.

Strength

Front Squat w/ 2 sec pause
2×5@60%
2×4@70%
2×2@80%

MetCon

800 m run buyin
2 clusters 155/75
8 ring dips
10 burpees
15 min amrap

121314

Gotta love the all in Saturday crew! Dedication at its finest! Glad to see Kerrie and Matt back in, want MORE of y’all just FYI.

Strength

Front squat
1×7@65%
1×5@70%
1×3@75%
1×2@80%
1×2@85%
2×1@90%

MetCon

10 burpees
1 clean 225/135
20 wallballs
1 clean
30 double unders
1 clean
12 min amrap

IMG_7285.JPG

121214

Strength

Clean complex
1 power clean
1 hang full clean

Work up to a heavy rep and then decrease weight to 75% and do 5×1.

MetCon

7 HSPU’s
100 m sprint
14 deadlifts 185/115
4 rounds

IMG_7272.JPG

IMG_7268.JPG

121114

Strength

Push press
1×8@65%
1×6@70%
1×5@75%
5×5@80%

Metcon

10 pullups
20 front squats 95/65
30 kb swings 53/35
9 min amrap

It was good to hear bill grunting again today!

IMG_7242.JPG

121014

Strength

Back squat 3 sec pause
2×5@65%

2×4@70%
2×3@75%
2×2@78%

MetCon
13.4
3 C&J 125/95
3T2B
6 C&J
6 T2B
9
9
12
12….
7 min AMRAP

ADD 3 reps every round…

IMG_7231.JPG

120914

Strength

Deadlift
1×7@65%
1×5@70%
1×3@75%
1×2@80%
5×1@85%

MetCon

250 m run
30 double unders
20 burpees
10 push press 95/65
3 rounds

IMG_7222.JPG

120814

Awesome wording this PM! Had a blast!

Strength

Wide grip push press

1×5@60%
1×5@65%
1×3@70%
1×3@75%
4×2@80%

MetCon

21-15-9
Kb swings 53/35
Push-ups

15-12-9
Strict pullups
Pistols

For time

IMG_7212.PNG

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