10×2 pause front squat (3 sec pause) WOD 21 front squats 115/75 7 muscle ups 15 front squats 115/75 7 MU 9 front squats 115/75 5 MU *muscle ups can be scaled with 2:1 pull-ups
7 emom 2 snatches *choose a weight that’s challenging but allows you to hit clean reps. WOD Elite: 30-20-10 Power snatches 95/65 HSPUs RX 30-20-10 Power snatches 95/65 Shoulder to overhead 95/65
Power clean & jerk 5×3 With a running clock 3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds. 3x max reps of HR Push ups in 40 seconds, rest :20 between rounds. 3x max reps of Squats in 40 seconds, rest :20 between...
Tonight is the CFO Holiday party!! 6pm! Bring a side dish! Saturday wod: Partner 100 wall balls 80 pull ups 60 bar over burpees 40 dead lifts 225/155 2000m row (rower are first come first serve)
Strength/skill Hspu accumulate at least 30 reps. Scale up or down as needed Strict Pull-ups accumulate at least 30 reps Scale up or down as needed. WOD 50 strict presses 95/65 *each time you have to rest. (Lower the bar below your shoulders)...
Tuesday Clean and jerk cycling 4 – :30 second attempts. Rest 2:30 after each attempt. Choose loads that you can cycle efficiently. WOD Cindy Grinder 10 rounds 3 clean and jerks 135/95 5 pull-ups 10 push-ups 15 squats
