102114

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

IMG_6518.JPG

102014

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

IMG_6557.JPG

101814

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

IMG_6501.JPG

101714

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

IMG_6497.JPG

101614

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!

IMG_6467.JPG

101514

Strength

Strict press
5×5@60%
2×2@70%

Push press
5×5@65%

MetCon

Karen
150 wallballs for time
“10 min time cap”

8 min emom
12 burpees even min
6 pullups odd min

IMG_6480.JPG

101314

Strength

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

MetCon

“Cindy”
5 pullups
10 push-ups
15 air squats
20 min AMRAP

IMG_6476.JPG

101114

Strength

Snatch pulls / snatch practice

MetCon

10 squat cleans 135/95
10 deadlifts
10 plate burpees 45/25
5 rounds
18 min time cap

IMG_6380.PNG

101014

A slow day! But to those who shared their Friday with us may the results show! ;-)

Strength

Snatch practice - full squat snatch

60-70% for form

MetCon

25 air squats/pistols
20 push-ups
250 meter run
12 min AMRAP

IMG_6393.JPG

100914

Great day! Easy when you’re around awesome people!

Strength

Back squat
1×5@60%
1×5@65%
2×5@70%

Front squat
1×5@60%
1×5@65%
1×5@70%
1×5@75%

MetCon

20 thrusters 95/65
20 sit-ups/t2b
15 thrusters
30 sit-ups/t2b
10 thrusters
40 sit-ups/t2b

IMG_6382.PNG

Follow

Get every new post delivered to your Inbox.

Join 160 other followers