Sunday, April 16th

Reminder, there will be no regular classes today.
The gym is only open between 12:30 and 2:00pm.

Suggested WOD

“The Lion King

15-12-9-6-3 reps for time:
95/65lb (Full) Snatch
Chest to Bar Pull-Up

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Comments

  1. Was thinking of this tomorrow for those of you interested (today’s main site):

    Wes

    For time:
    Run 800 meters with a 25-lb. plate
    Then, 14 rounds of:
    5 strict pull-ups
    4 burpee box jumps, 24-in. box
    3 cleans, 185 lb.
    Then, run 800 meters with a 25-lb. plate

  2. 17.2 scaled (35 and pull ups) 214.

  3. 5 Rounds
    Max L-sit (41/26/22/22/17)
    1 Minute Max deficit push-ups (25/20/18/18/17)+10 for good luck
    1 minute Rest

    Curls and upright rows for funzzies

  4. 2 rounds
    35 burpee box jumps 20″ (didn’t jar the shoulder, finally)
    5 pull ups
    35 ghds
    5 pull ups
    16:40. Way harder than I thought

  5. Bunny hop run with Matt’s family. Slow 2 mile run to loosen the legs up. (Active rest day)

    Happy Easter everyone!!

  6. Back Squat 5×3: 205# with chainz

    Today’s wod: 10:33 rx’d

  7. EMOM snatch
    63(2), 68(2) ,73(3),78(3), 83 (3), 88 (3), 90 (F x3)

    Wod
    W pull ups 17:01

  8. Power Cleans
    85(2) | 95 (2) | 105 (2) | 115 (1)

    10min EMOM
    Squat Cleans @115#

    Front Squats w. 3 sec pause at the bottom
    105 (5) | 115 (3) | 125 (3) | 135 (1) | 135 (1)

  9. Back squats 5×3 @285
    Bench 3s 225, 245, 255, 265
    5 min of chin ups -40 reps

  10. Family intervals inspired by Dan’s “Hamstring Hell”
    8 rounds relay style in teams of three:
    Sprint 200m. Approx 1:2 work rest. Nasty.

  11. Back Squats 185-195-205-215

    5 mins of strict pull ups 31

  12. Some back squats and air squats
    Bench 3’s
    185-205-225-235-245-255-260(2)
    5 mins of pull ups
    34

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