021715

/0 Comments/in /by

50 Back squats 135/95#
40 Pull-ups
30 Shoulder-to-overhead 135/95#
50 Front squats 85/65#
40 Pull-ups
30 Shoulder-to-overhead 85/65#
50 Overhead squats 65/45#
40 Pull-ups
30 Shoulder-to-overhead 65/45#

 

Team Saturday

/0 Comments/in , /by

Build to a 3rm Bench Press

Team WOD: Teams of 2
Part 1
3:00 Hang Clean (95#/65#)
3:00 Rest

Part 2
8:00 AMRAP
20 Wall Balls (20#/14#)
20 Pull-ups
20 Burpees
20 Calorie Row
2:00 Rest

Part 3
2:00 Max Reps Double Unders

021315

/0 Comments/in /by

Barbell WOD

then

 

Wod:

WORKOUT 14.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats 95/65#

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

021215

/0 Comments/in /by

Conditioning Test

“Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

rest as needed

10k row at conversational pace

021015

/0 Comments/in , /by

WOD 1:

50 HSPU (25 strict/25 kipping)

40 kb swings (AHAP)

30 box jump overs

20 c2b pull ups

10 OHS 135/95#

rest as needed

WOD 2:

3 rounds for time

7 squat clean 225/145#

7 Muscle ups

 

Team Saturday

/0 Comments/in , /by

“In the Fine Tradition of Making Things Strong”

 

Teams of 2:

3 k row & 40 bear complexes 135/95# (1 deadlift, 1 hang power clean, 1 front squat, 1 front jerk, 1 back squat, 1 back jerk)

(1 athlete is rowing while the other is bear complexing, switch as needed)