Strength/Skill – 10 mins to work on D/U’s or Rope Climbs. If you do not have one of these now is the time to work on it!!
21-15-9 reps for time of:
Deadlifts @ 225/123, Front Squat @ 185/93, Power Snatche @ 135/63
One barbell only. Strip weights as you go.
Bar loading – 235 = 2-45’s, 1 on each side, 4-25’s, 2 on each side.
123 = 6-15’s, 3 on each or last set of outside plate can be a 10 and a 5
Strength: Pausing Back Squat With a 5 second pause in the bottom of the squat, build to a heavy set of 3. 7 Rounds: 7 Power Cleans (95/65) 7 Thrusters (95/65) 7 Lateral Barbell Burpees
Power Cleans: 15 Min to work into a heavy High Pull High Hang Power Clean Hang Clean 15 Power Cleans 135/95 50′ Handstand Walk Scale / 20 Shoulder Taps 12 Power Cleans 165/115 50′ Handstand Walk 9 Power Cleans 195/135 50′ Handstand Walk 6 Power Cleans 225/155 50′ Handstand Walk 3 Power Cleans 255/175 50′…
Partner wod today. We are still looking for donations!! Roy: (20min cap) 5rft- 15 deadlift 225/155 20 box jump 24/20″ 25 pull up Rest 5 min Gator:(20 min cap) 8rft- 5 front squat 185/125 26 ring push up
6 min EMOM 2 Low Hang Power Clean + 2 Mid Hang Power clean Increasing weight for complex 10 min AMRAP 10 DB Hang Power Cleans 50/35 10 DB Push Press 50/35 10 DB Deadlifts 50/35 rest 5 min 10 min AMRAP 10 DB Front Squats 50/35 10 T2B 10 Alt. Pistols
EMOMx10 Odd: 20/15 Cals Even: 10 DB Strict Press 45/35 Every :45 x 3 – 10 Strict Pull Ups, Rest 2 Min Every :45 x 3 – 15 Pull Ups Rest 2 Min Every :45 x 3 – 10 C2B 2 Rounds For Time: 10 DB Snatch Right Arm 70/50 50 Double Unders 10 DB…
Strength/Skill – “Bear Complex” Without letting go of the bar, or resting it on the ground complete 7 reps of the sequence for 1 round. Do 5 rounds increasing the load per round: -Power Clean -Front Squat -Push Press -Back Squat -Push Press