WOD:
”Lynne”
5 rounds: (not for time)
Max reps body weight bench press
Max reps strict pull ups
*Rest as needed between rounds but keep your total time under 25 minutes. Your score is the total number of reps competed. Scale pull-ups by adding a band. Scale weight on bench press to allow for at least 5 reps on the first round.
then
50-40-30-20-10
KB swing
Ab mat sit up
WOD:
Overhead squat
-Build gradually to a challenging Single with a 3 second pause in the bottom
then
For time:
10 muscle ups (10 pull ups + 10 push ups)
25 Thrusters 75/55
1000 m Row
25 Thrusters 75/55
10 muscle ups
WOD:
Power clean and push press
6×3(1+1)@70-75% of best clean and jerk
Rest 90-120 seconds between rounds.
then
20-15-10-5
DB Hang snatch 50/30 (20 each arm, 15 each arm…)
Burpee box jump over
WOD:
5 rounds:
5 weighted pull ups
10 KB or DB sumo stance KB Deadlifts
*Use a weight that is challenging for both exercises
then
15 minute AMRAP:
15 Toes to bar
30 KB Swings
50 Double unders
We will be closed tomorrow for the am. Check back for updates about afternoon open gym!
WOD:
Front squat
-Build to a heavy single
then
15 minute AMRAP:
5 HSPU
10 Toes to bar
15 Deadlifts 225/155
*We will finish the rest of our benchmarks next week!
Normal hours today!
WOD:
Thruster
-Build to a heavy single. Go for a PR!
then
20 min AMRAP:
5 pull ups
10 push ups
15 kb swings 53/35
WOD:
Barbell thruster
6×2@80-85%
then
15 minute AMRAP:
5 Chest to bar pull ups
10 Single arm DB push presses each arm 50/30
15 Deadlifts 225/155
Front squat
-Build to a heavy triple
then
4 RFT:
10 Power snatches 135/95
25 Wall balls
