Friday 06/17/2022

Strength
Back Squats
5 Sets of 4

*Score = Lowest weight used for a set

WOD
"Jumping Jackie"
For Time:
1,000/800 Meter Row
50 Thrusters 45#/35#
150 Double Unders
50 Thrusters 45#/35#
1,000/800 Meter Row

Monday 04/18/2022

WOD
”Emilio”
Teams of 3
AMRAP in 7:
50 Back Squats 135#/95#
50 Back Squats 185#/125#
Max Rep Back Squats 225#/155# (Rx+ = 275#/185#

Rest 3:00

AMRAP 7:
50 Bench Press 95##/65#
50 Bench Press 135#/95#
Max Rep Bench Press 185#/115# (Rx+ 225#/125#)

Rest 3:00
AMRAP 7:
50 Deadlifts 135#/95#
50 Deadlift 225#/155#
Max Rep Deadlifts 315#/225# (Rx+ = 20 reps then Max Reps 365#/255#)

Saturday 02/20/2021

WOD
IN TEAMS OF 2...
20 ROUNDS FOR TIME*
6 Back Squats 155#/105#
8 Chest to Bar Pull-Ups

*P1 performs a full round while P2 Bikes. Alternate every round.

Friday 01/08/2021

Strength
"NCMETCON BASELINE II.I"
I. ON A 20:00 RUNNING CLOCK...
Build to 3RM Back Squat

WOD
"NCMETCON BASELINE II.II"
II. AMRAP x 3 MINUTES
Max Burpees

-Rest 3:00-

AMRAP x 3 MINUTES
Max Cal Bike

(Score is Reps)