Strength
Strict pull up
5×7
super set
Ring Row
5×7
Metcon
21, 15, 9
Buy in 20 pull up
SDHP 35/25
V-Up
Olympic Lifting
Snatch grip Deadlift- pull-high pull
2-2-2-2-2
Tag: deadlift
Tuesday WOD deadlift and more…
Strength
Deadlift
1-1-1-1-1
Metcon
50-40-30-20-10
KB swing 20/16
double under
Finisher
Max effort 2min
Hanging L hold
Olympic Lifting
Squat Clean
1-1-1-1-1
Tuesday WOD deadlifts and power cleans
Strength
deadlift + power clean + deadlift
1-1-1-1-1
Metcon
21-15-9
deadlift 100/80
pull up
Olympic Lifting
Push jerk
3-3-3-3-3
Saturday WOD ‘The Will’
Congratulations to the young pup William for member of the month. These are his 3 favorite movements. Be sure to come along and throw down with Will and push him along.
The ‘Will’
20min cap
5 Rounds For Time
10 Squat Clean 60/40
12 Lateral bar burpee
15 Pull up
Friday WOD Deadlift and more
Strength
deadlift
3-3-3-3-3
Metcon
12min cap
3 Rounds For time
12 hang Power snatch 35/25
12 back squat
12 hang power clean
12 alt lunge
Thursday WOD Overhead complex
Strength
strict press, push press, push jerk
1-1-1-1-1
(bar must not touch the ground)
Metcon
10min cap
21, 15, 9
Push press
Toes to bar
Olympic Lifting
OHS
3-3-3-3-3
Monday WOD Front Squats wall balls and kettlebell swings
Strength
Front Squat
3-3-3-3-3
Metcon 12min cap
30,25,20,15,10
Wall ball
Kettlebell swing 24/16
Olympic Lifting
hang power clean, power clean, squat clean
1-1-1-1-1
Thursday WOD chipper
Chipper 30min cap
10 Rounds FT
5 Deadlift 120/75
5 bar facing burpee
5 Bar muscle up
5 HSPU
Gymnastics
Tuesday WOD Deadlift and more
Strength
Deadlift
1-1-1-1-1
Metcon 12min cap
3 Rounds For Time
12 Power Snatch 42.5/30
9 Toes to bar
3 Muscle up
Olympic Lifting
Split jerk
1-1-1-1-1