Coach Blake

Strength:
EMOM15
1 Back Squat

Conditioning:
3 Rounds (1 minute per station)
Row (Calories)
Double Unders
OH Lunges (45#/25#)
– rest 1 minute between rounds

Meathead Monday!

1RM Bench Press

rest as needed then:

10 down to 1
Strict Pullup
1 up to 10
Front Squat (AHAP, no rack)

No barbell today.
Open Gym 10am-12pm.

Congrats to Josh and Jamie on getting hitched! We love you.

Partner WOD
For Time:
Team of 2: for time-
Beach Run and Back
100 Wall Balls (20#/14#)
50 Clean and Jerks (135#/95#)
40 Burpee Strict Pullups

Strength:
Deadlift 5-5-5+
(40%, 50%, 60%)

Metcon:
6 Rounds
500m Row
rest 2 minutes

Opener:
AMRAP2
Rope Climbs (15′)

Headliner:
5 RFT
15 Wall Balls (20#/14#)
15 Power Cleans (95#/65#)

After Party:
AMRAP2
T2B

Strength:
50′ Yoke Carry (AHAP)

Conditioning:
100 AbMat Situps
100 Lunges
100 Pushups

Strength/Skill:
EMOM10
1 Power Snatch + 1 Squat Snatch

Conditioning:
For Time
5 Thrusters (205#/135#)
5 Wall Walks
500m Run
4 Thrusters
4 Wall Walks
400m Run
3 Thrusters
3 Wall Walks
300m Run
2 Thrusters
2 Wall Walks
200m Run
1 Thrusters
1 Wall Walk
100m Run

Meathead Monday

Bench Press 5-5-5+ (40%, 50%, 60%)
rest as needed, then:

4 Rounds (AHAP)
10 KB Alt Press
5 Strict Weighted Pullups
5 Strict Weighted Dips
15 Strict Weighted Situps

Barbell 9am
Open Gym 10am-12pm