Wendler Strength:

Bench Press - 3x220, 3x235, 3x250
Hang Clean - 3x190, 3x205, 3x215
Deadlifts - 3x375, 3x400, 3x425

30 DUs between each set - 9x30=270 reps

Metcon:

250m row, 5 HC (135lbs), 10 Burps, 15 T2B, 250m row, 10 HC, 15 Burpees, 20 T2B, 250m row, 15 HC, 20 Burps, 25 T2B

Time - 20:21

21-15-9

Front Squat #135
Ring Dips

Be sure to check the website or Mindbody for any class cancellations due to weather! Strength: Pull ups- 5 sets of max rep (strict) Bonus: OHS 3-3-3-3 (70%) WOD: 4 Rounds For Time: 3 Snatches (70%) 6 Burpees 9 Slam Balls (30/20)
Pull-ups: 10-7-4-4-4
WOD: 4:21
115 Clean vice Snatch
20# Slam balls

Heavy Bag Cleans, Burpees

Active recovery 4min mellan varje intervall

Pre-WOD:
Work up to a heavy snatch
WOD: chief
3 minute AMRAP x 5 rounds
1 minute rest after each round

3 power cleans (135lbs/95lbs)
6 push-ups
9 air squats

A. Back Squat cluster 3-3-3 rest 20 sec between; rest 3 min x 3

B1. 10 thrusters, 115lb; rest 10 sec
B2. 15 pullups; rest 90 sec
x 4
+
10' AMRAP
200m row
10 burpees
10 squat cleans

A. 225-245-275
B1.completed unbroken
B2. completed unbroken
+
3 + 11

35 pullups (10 wide, 10 narrow palms face, 15 chins)
9:36

50 squats
2:28

10x3 Weighted pull ups
did last few rds w/ 40# vest

12min EMOM
Evens: 15cal row
Odds: 15 Burpees (was only able to do 15 on first and last rds. did 11/12 every other)

PreWOD: 5x2 Deadlift - 125-203#
Ditzy Diane - 225/135 (125)
2 min clock - 21 deadlifts then HSPU in time remaining
rest 1 min
90 sec clock - 15 deadlifts then HSPU in time remaining
rest 1 min
1 min clock - 9 deadlifts then HSPU in time remaining
REST 3 min
Burpee Fran - 95/65 (45)
2 min clock - 21 thrusters then burpees in time remaining
rest 1 min
90 sec clock - 15 thrusters then burpees in time remaining
rest 1 min
1 min clock - 9 thrusters then burpees in time remaining