 Strength
15:00 to Find 5RM Front Squat MetCon: 100ft Zercher Lunges (110/70) 200ft Sled Pull (180/135) 100ft Zercher Lunges (110/70) Paleo Challenge WOD's All Week. Let's DO THIS!
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 Strength:
10:00 EMOM 1 Rep each of: High Hang Low Hang Full Snatch MetCon: 6 Rounds 400m Run 21 KB Swings (55/35) 15 Burpees 9 Box Jumps (30/24)  Strength 1:
Death by C2B Pull ups Every minute, add 1 C2B Pull up until you can no longer able to continue. Strength 2: 10:00 EMOM Deadlift @ 80% Odd Min: 2 Reps Even Minutes: 3 Reps MetCon: 90 Double unders 30 Cleans, 135/95 90 Double unders 30 Front Squats, 135/95 90 Double unders Strength Class: Part 1: 20:00 E2MOM Snatch Balance OH Squat Part 2: 3x10 Bar Roll outs Max UB Hollow Rocks  Strength
10:00 EMOM Odd Min: 2 Reps Push Press @ 80% Even Minutes: 1 Reps @ 90% Last set AMAP Unbroken @ 90% MetCon 1 minute of pull-ups 1 minute of rowing 1 minute of pull-ups 2 minutes of rowing 1 minute of pull-ups 3 minutes of rowing 1 minute of pull-ups  MetCon:
3 rounds, @ 100% effort: Row 250 10 Kettlebell Swings 75/55lbs 10 Burpees 10 Kettlebell Swings 75/55lbs 10 Burpees 10 Kettlebell Swings 75/55lbs Row 250m Rest 12 minutes between rounds. Strength Class: Part 1: 10:00 E2MOM Push Press Push Jerk Split Jerk Part 2: Weighted Ring Rows 4-4-4-4-4  Strength:
10:00 EMOM Odd Minutes: 2 Reps Back Squat @ 80% Even Minutes: 1 Reps Back Squat @ 90% Last set AMAP Unbroken @ 90% Metcon: A. AMRAP 3:00 6 Front Squat, 155/105 6 Burpees over Bar Rest 1:00 B. AMRAP 3:00 Double unders Rest 1:00 C. AMRAP 3:00 6 Front Squat, 135/95 6 Burpees over Bar  Strength: 7:00 EMOM 2 Reps Jerk @ 80% 3:00 EMOM 3 Reps Jerk @ 80% MetCon: 15 Min AMRAP 10 Burpees 20 Hang Power Clean (115/75) 30 Double Unders Sweet Looking Jerk Blocks Liam! Thanks!
 Strength:
10:00 EMOM 1 Rep each of: High Hang, Low Hang, Full Squat Cleans MetCon: 20:00 AMRAP 20 Cal Row 20 Wall Balls (30/20) 20 KB Swings (75/55) 20 OH Lunges (95/65) 20 TTB Strength Class: Part 1: Rack Pulls: 2-2-2-2-2 @ Snatch Grip 2-2-2-2-2 @ Clean grip Part 2: 5:00 EMOM 10-8-6-4-2 reps – Strict Pull Ups (increase weight each min)  Strength
10:00 EMOM 7:00 EMOM 2 Reps FrontSquat @ 80% 3:00 EMOM 3 Reps Front Squat @ 80% MetCon RX: 9-7- and 5 reps, for time of: Muscle-up 135/95 pound Squat snatch Recreational: 9 Squat Snatches (95/65) 21 Pull-ups 21 Ring Dips 7 Squat Snatches (95/65) 15 Pull-ups 15 Ring Dips 5 Squat Snatches (95/65) 9 Pull-ups 9 Ring Dips  Strength:
25m Seated Sled Pulls MetCon: Happy Birthday Me 15:00 AMRAP 5 – Deadlift (315/205) 19 – Push Jerk (135/85) 33 – Burpees Strength Class: Part 1: OH Squat Box Squat 3-3-3-3-3 Part 2: L- Sit Hold parellettes x3 L- Sit Hold Rings x3 |
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