Back Squats:
-5 @ 75% of 1RM. 115
-5 @ 80% of 1RM. 125
-5+ @ 85% of 1RM 130

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips)
-10 hang power cleans (75)
11:00 min flat.

Back Squats:
-5 @ 75% of 1RM. 160
-5 @ 80% of 1RM. 170
-5+ @ 85% of 1RM 185 - Failed on my attempt of my 4th rep & had to do the last 2 on their own

Metcon: "Nasty Girls"
3 rounds for time:
-50 air squats
-7 muscle ups (sub: 7 c2b pullups and 7 ring dips) did pu's and ring dips
-10 hang power cleans (95)

310 x 5

Strength: 12 Minutes to establish a 1RM Back Squat.

-then-

3 rounds for time of:
75 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks (135/95)

*Post times.

Erin S – 160 – 11:44 (box/sub ghd situps)

Strength: Snatch (full squat) @ 70% – rest 60 sec.

3 – 3 – 3 – 3 – 3

-then-

4 rounds for total reps…

3 minute AMRAPs of:
30 OHS (65/45)
30 Double-Unders
-Rest 2 minutes after each round.

*Post total rounds. Start subsequent rounds where you finished the previous.

Erin S – 55 – 4 + 5 ohs (35)

Strength: 12 minutes to establish a 1RM heaving Snatch Balance.

-then-

3 rounds for time:
400m run
20 Burpees
20 KBS (53/35)

*Post times.

Erin W – 45 – 14:34 Rx

100 Burpee Challenge Day 97

Trying to get some sun on the thighs lately so please excuse the blinding light.

4rds 30 minutes cap (cap reached first) team work out
order, d,s,i,t

400 meter run with slam ball 30 lbs, 2 rds
7 pullups each
17 pull ups alternating
80 burpees (20 each

three bars of death!
10-9-8-7-6-5-4-3-2-1

Deadlift @ 1.5 bw =185
Bench @ body weight =145
Squat cleans @ .75 bw =115

Every min on the min for 20 mins

BB complex

1 Power clean
2 FS
1 thruster @ 115

Then

ladder up to 10 of

1 t2b
1 kip
1 strict pull up