 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:
Push Press 1RM MetCon 20:00 AMRAP 10 squat cleans (95/65) 10 dips Strength Class: 3 position Squat Snatch  Speed:
Inverse Tabata: KB Swing (75/55) Burpee Sit Ups MetCon: Open 14.4 14:00 AMRAP 60-calorie row 50 toes-to-bars 40 wall-balls, (20/14) 30 cleans (135/95) 20 muscle-ups  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:
Shoulder Press 1RM Metcon: 15:00 AMRAP 15 Cal Row 10 Box Jumps (30/24) 5 Jerk (185/135) What an amazing day Saturday! So proud of our athletes and volunteers!  Strength:
Deadlift 2-2-2-AMAP @90% MetCon: Open 13.2 Complete as many rounds and reps as possible in 10 minutes of: 5 Shoulder to overhead (115/75) 10 Deadlift (115/75) 15 Box jumps (24/20)  Strength:
OH Squat 2-2-2-2-2 MetCon 12:00 AMRAP 30 DB Snatch (65/40) 10 Thrusters (75/55) 10 Thrusters (95/65) 10 Thrusters (115/80) 10 Thrusters (135/95) 10 Thrusters (155/105) Max Thrusters (185/135) in Time Remaining Strength Class: Gymnastic training  Strength
Inverse Tabata: Squat Clean (155/95) Muscle Ups MetCon 100 walking lunges 50 double unders 50 Situps 50 double unders 100 Burpees 50 double unders 50 Sit ups 50 double unders 100 walking lunges  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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