WOD

LIBC Strength:

Power Clean 3 x 3 (75-80% 1RM Squat Clean)

Clean Pull 5 x5 (80% 1RM Clean)

Front Squat 3×3 (100% 1 RM Clean & Jerk)

Strength: 

Power Cleans 5×3

WOD

“Nurse Christine”

Buy-In: 400m Run

3 RFT

5 Front Squats (135/95)

10 Power Cleans (135/95)

15 Burpees

20 Wallballs (20/14)

HAPPY BIRTHDAY COACH CHRISTINE!!!!!!

Rest One Minute Between Rounds

Strength:

Bench Press/Floor Press: 

Work up to a 1RM and follow with your 10RM

 

WOD

21-15-9

Deadlifts (225/155)

HSPU

Box Jumps (24/20)

 Eugene S Rychlak Jr First man to ever bench 1000lbs

LIBC Strength 

Power Snatch 3×3  (70-80% 1RM)

Snatch High Pull 3×3 (110% 1Rn)

OHS 3×3  (50-110% 1RM Snatch)

Strength

Power Snatch 5×5

WOD

5RFT

12 Push Press 95/65

200 Meter run

12 power Snatch 95/65

 

 

Strength

Back Squat

Warm up Back Squat followed by

4×6 @ 50%, 60% ,70% , 80%1RM

WOD

3 RFT

3 Deadlifts  315/205

6 Matador Dips

9 Wall Balls 20/14

Cash Out

OTM 5 min

3  lengths of turf Sprint

 

 

 

 

 

Strength

OTM 15 min

4 Front squats 95/66

4 Kb swing 70/45

WOD

With a partner complete (break up any way you like)
5 k row
100 double unders

Strength–

Split/Push jerk 10x 5 x 5 x 3 x 1 x 1

WOD

5RFT

10 shoulder to over head 135/95
5 pull ups
4 length turf sprints

Cash out

5 rope climbs

 

Strength

15 mins to work on HSPU and muscle up progressions

WOD

21-15-9
Deadlifts 225/155
Knees to elbow
Air squats

Strength

Overhead Squat 5×5

WOD

15 min AMRAP

5 OHS 95/65

15 HRPU

20 KBS 55/53

Cash Out

1k Row