Hey guys we hope everyone had a great weekend and you’re ready to get back at it!
Strength:
Front squat building to heaviest set you’ll use in the workout.
Metcon:
With a running clock
at the 0:00
21-15-9:
Front Squats, (135/95)
Ring Dips
at the 10:00
15-10-5:
Front Squats, (185/135)
Strict Ring Dips
at the 20:00
9-7-5 reps:
Front Squat, (205/145)
Ring MU
Great work this week! Let’s finish it out strong:)
Strength/skill:
cleans
Metcon:
For time
20 box jumps (30/24″)
20 chin ups
20 KBS (53/36)
20 deadlifts (115/75)
20 T2B
20 sumo deadlift high pulls
20 power cleans (115/75)
20 wall balls (20/14)
20 bar facing burpees
20 double unders
5 rounds
Min 1: GHD back extensions
0:15 rest
Min 2: dips
0:15 rest
Min 3: GHD sit ups
0:15
Min 4: shoulder press
0:15 rest
See you guys tomorrow for a great benchmark WOD!
Strength/skill:
Snatch
Metcon:
“The Chief”
5 Rounds:
AMRAP 3:
3 Power Snatch (135/95#)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round
We hope everyone had a good weekend and you guys are ready to get back to some fun in the gym! Tomorrow we are starting out strong!
Strength:
Back squat 5×4
Metcon:
3 Rounds of:
Work for 90 sec/rest for 30 sec.
back squats with an empty bar
sit ups
double unders
