Schedule change for tomorrow

Hey guys remember there is no 6:30pm class tomorrow! Halloween! Go get that candy!

103014

Good work Eric! You went hard today buddy!

Strength

Deadlift
1×8@60%
1×6@65%
1×5@70%
2×3@75%
2×2@80%

MetCon

15 wallballs
10 push jerks 95/65
5 pullups
4 rounds

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102914

Strength

Auxiliary work:

1. Walking lunges

2. Strict weighted pullups

15 min EMOM alternating between the two

MetCon

250 m run
12 kb swings 53/35
25 v-ups
4 rounds

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102814

Simple but brutal! A thing of beauty!

Strength

20 min to establish 1 RM POWER SNATCH

MetCon

15 box jumps
10 squat cleans
10 min AMRAP

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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

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Strength

MAX FRONT SQUAT

MetCon

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

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102214

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

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102314

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

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102214

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

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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

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