4 rounds for time:
- 200m Run
- 15 Pull-ups
- 10 Hang Squat Cleans (95#)
This was a fast one! Times were 1:57, 2:06, 2:15, 2:15 for a total of 8:34. Kept everything unbroken and tried to go hard!
4 rounds for time:
This was a fast one! Times were 1:57, 2:06, 2:15, 2:15 for a total of 8:34. Kept everything unbroken and tried to go hard!
Strength
Find a 10 RM Back Squat.
I worked up 135, 185, 205, 225. Then, hit 245 and 265, which was a real struggle, but I landed all the reps!
Metcon
4 rounds for time:
Time: 9:47 Rx
Woof! That’s all I’m going to say about that.
We worked up to a heavy set of the following complex:
I worked up to 185#, but I couldn’t get the power cleans on the set of 205#.
Then, we did the following metcon:
6 rounds of 1:30 on/:30 off:
I ended up finishing each round about 45 seconds in, which gave me far too long to hold that darn bar. T2B were all unbroken.
Partnered with Chris for this one!
8 rounds each for time:
3 Hang Squat Cleans (205)
5 Strict Pull-ups
7 Burpees
*One partner follows the other
**Each do 8 rounds
Time: 14:51
We spent 15 minutes building to a heavy set of 5 hang squat cleans. I built up 95, 135, 155, 185. The set at 185 felt pretty good. Then, we did the following:
For Time:
12-10-8-6-4
Hang Squat Clean (155/105)
12-12-12-12-12
Burpee to Target
My time was 11:54 Rx. Most of the Hang Squat Cleans were in two sets except for the last set. The burpees were all pretty slow but consistent.
Strength
4 sets @115 of:
8 Front Squats directly followed by 4 Reverse Lunges each side
WOD
AMRAP in 8 minutes:
3 Hang Squat Cleans @135
5 Burpees
Jeremey: 7 rounds + 1 HC
WOD
3 rounds with 5 minutes between rounds:
Minutes 0:00-2:00 – 400m run followed by as many Double Unders as possible
Minute 2:00-3:00 – Dumbbell Push Press @35#
Minutes 3:00-4:00 – Pull-ups
Minutes 4:00-5:00 – Dumbbell Hang Squat Clean @35#
Strength:
5-5-5-3-3 Hang Squat Clean
95-115-135-145-155
Workout:
20 min AMRAP:
400m Run
30 Wallballs
20 KB Lunges
10 Ring Dips
Result: 3 rounds + 10 Wallballs
Strength:
5×8
Pull-up
Strict OH Press – 75lbs
Workout
5 Rounds
3 Hang Squat Clean
7 Push-ups
10 Box Jump Up and Over