Strength: Deadlift 1RM MetCon: Open 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 15 reps power Snatch (75/55#)
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Strength 1: Back Squat 2-2-2 - @ 90% Met Con: 1:00 Max Reps of: Back Squat (135/95) Rest 5:00 1:00 Max Reps of: Cal Row Rest 5:00 1:00 Max Reps of: Pull Ups Rest 5:00 1:00 Max Reps of: Push Ups Nadine and Chantelle crushing their burpees! Strength Class: Bench Press 10-10-10-10 3x AMRAP Strict Pull Ups to chest to bar to anyhow pull ups. When you can't do strict, immediately begin C2B and then anyhow pull ups without dropping off the bar. Rest 5:00 between attempts Record score of each movement and each round Strength 1: Front Squat 2-2-2- (Every other Min) Strength 2: Max Unbroken Ring Push Ups MetCon : Partner WOD 10:00 AMRAP 5 HSPU 10 Burpee Toes to Bar 50 Double Unders Switch partners each round Strength Class: Max Unbroken Shoulder to Overhead (135/95) Max Unbroken Power Clean (135/95) Max Unbroken Double Unders Strength: Strict Pull Ups 1-1-1-1-1-1-1 WC WOD 1: 7:00 AMRAP (1 athlete working at a time. Hand slap must be applied before switching athletes) 10 C2B Pull Up 20 Hang Clean (135/85) 30 Shoulder to Overhead (135/85) 40 Deadlifts (135/85) 50 Cal Row AMAP Bar Muscle Ups WC WOD 2: Partner WOD (1 athlete completes one round of both hang snatch and back squats before switching athletes. Hand slap must be applied before switching athletes) 10-9-8-7-6-5-4-3-2-1 Hang Power Snatch (115/75) Back Squat (115/75) |
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