112114

Strength

Hang Snatch
4×2 @80%

Snatch grip push press
5×5@70%

MetCon
250 m row
15 pullups
20 wallballs
4 rounds

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112014

Strength

Front squat

1×7@65%
1×5@70%
1×4@75%
1×3@80%
3×2@90%

MetCon

10 hip touches
8 power cleans 135/95
6 HSPU’s

8 min amrap

Buyout: 100 one armed russian kb swings 53/35

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111914

Strength

Hang clean
50%
55%
60%
65%
70%
75%_at least five reps

* hit these all as singles

MetCon

50 kb swings 53/35
50 Thrusters
100 double unders
For time

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111814

Strength

Push press
1×7@65%
2×5@68%
5×3@74%

MetCon

1. 7 min amrap
15 deadlifts 95/65
25 bar jumps
2. 4 min to hit a 1RM clean

No transition between the two.

Good work to all who PR’d during this wod!

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111714

Happy birthday to coach Shannon!

Strength

Back squat
1×7@65%
1×5@75%
1×3@80%
Above are 1 1/4 squats
3×3@85%

MetCon

50 wallballs 20/14
50 double unders
40 burpees
40 pullups
30 cleans 95/65
30 jerks 96/65

18 min AMRAP

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111414

Strength

Push press
1×5@60%
1×5@65%
1×5@70%
5×5@75%

MetCon

5 power snatches 135/95
25 air squats
15 push-ups
4 rounds

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111314

Thought of the day: if you find yourself thinking you should do more work in the gym, make sure you look at how hard you are already going in the gym. If you are leaving intensity (weight, speed, full range of motion) on the table correct that before you choose to hit a different lift or another wod.

Strength

Deadlift
1×5@60%
1×5@65%
1×5@70%
5×5@75%

MetCon

5 burpees
7 strict pullups
30 double unders
15 min AMRAP

Mobility

Squat therapy – 5 min as narrow as possible

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111214

Strength

Back squat

1×10@60%
1×8@65%
1×6@70%
5×5@75%

MetCon

15 barbell manmakers 95/65 aka. “The bluster”
25 sit-ups
3 rounds for time

Mobility

5 min of squat therapy minimum!

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111114

Thanks to all the veterans out there! Freedom is built on blood and courage. Nothing free about it!

Strength

OH Squat
1×10@60%
1×8@65%
1×6@70%
2×4@73-75%

MetCon

“Josh”
21 OH squats 95/65
42 pullups
15 OH squats
30 pullups
9 OH squats
18 pullups

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111014

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

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