050814

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Power Snatch

EMOM 12

3 @ 65%

Wod:

3 rounds

20 squat cleans 95/65#

20 box jump overs

20 ab mat sit ups

050714

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Bench Press

 

65% x 2

 

72.5% x 2

 

77.5% 4 sets of 5 reps

 

3xMe hspu

5 Rounds for time:

 

200m Run

40 Double unders

10 KBS, 70/53

 

 

050614

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There is some equipment that has come up missing from the gym, most recently a men’s Ohio Rogue barbell. If anybody has borrowed equipment recently or in the past please bring it back ASAP!

 

POWER CLEAN

EMOM 12

3@65%

WOD:

21-15-9:
Dead Lifts, 225/155
400m Run

(RUN BEFORE AND BETWEEN EACH SET OF DEADLIFT)

CORE:

12 TGU

Cinco De Mayo

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Back Squat

65% x 2

72.5% x 2

77.5% 4 sets of 5 reps

Emom 8 min

even: 30sec handstand walk

odd: 30 sec of pistols

 

WOD:

“Filthy 50″
50 reps for time of:
Box Jumps, 24,20
Jumping Pull ups
KBS, 35/25
Walking Lunge Steps
Knee to Elbow
Push Press, 45/35
Back Ext.
Wall Balls, 20/14
Burpees
Double Unders

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Teams of 2

400m buddy carry, break up how you want

30 clean & jerk 135/95

30 deadlift 225/155

30 snatch 95/65

400m buddy carry

All repsbroke up however you want

Climbing Mount Everest

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Teams of 2

200 mountain climbers (starting your hike to the peak of Everest)

40 tire flips (we haven’t quite figured out how to carry the gear so you are flipping it up the mountain)

400m sled drag (awesome we stumble upon a sleigh to put the gear on)

50 burpee pull ups (OH $”!+ there’s a YETI you must fight it & climb up to get away, burpees for the fight, pull ups trying to get away) alternate every 5 reps

100 kb swings (Really, an avalance and your friend is buried you must dig them out)

200 mountain climbers (hooray you got your friend out of the avalance now finish the climb)

Have a Kill Cliff you made it to the peak

 

050214

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Shoulder Press

6×5 @ 70%

3×5 Strict pull ups

Wod:

3RFT

400m Run

10 Front Squats, 185/135

50 Double unders