WOD

Today’s Workout

Weightlifting

• Paused Back Squat (5RM, :02 Pause)
  Try to build slightly heavier than 2 weeks ago

  DROP SETS
  95% x 5
  90% x 5+

Metcon

• DT (Time)
  5 Rounds for time:
  12 Deadlifts, 155# / 105#
  9 Hang Power Cleans, 155# / 105#
  6 Push Jerks, 155# / 105#

  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

Today’s Workout 

Gymnastics

• Tabata Couplet:
  Ring Dips
  Hollow Rocks

Metcon

• AMRAP20
  5 Burpees
  1 Rope Climb
  30 Double Unders

Todays’s Workout

Strength

• Front Squat (3RM)
  • Try to add 5lb from 2 weeks ago.
    • DROP SETS:
      95% x 3
      90% x 3+

Metcon

• 15-12-9-6-3
  Power Cleans (95/65#)
  Bar Facing Burpees

Happy birthday to our very own, Rob Blake! May this year bring you everything you could ever dream (like a BABY BOY 😍). We are so grateful to have you in our lives. Thank you for creating Speakeasy, a place we all consider home. We love you!

Today’s Workout

• Metcon (Time)

  1k Run

  30 Toes To Bar
  20 Shoulder To Overhead (115/80#)
  1:00 Front Rack Hold
  1k Run
  1:00 Front Rack Hold
  20 Shoulder To Overhead
  30 Toes To Bar
  1k Run

  RX+ 135/95#

Today’s Workout 

Metcon

• 21-15-9
  Cal Ski/Row
  Bench Press (135/85#)
  3-2-1
  Rope Climbs

After Party

• In teams of 3-5:
  AMRAP5
  Max Distance Sled Push (+45/+25)

Today’s Workout

Weightlifting

• Back Squat (5RM)

  Try to go heavier than 2 weeks ago.

  Drop Sets:
  95% x 5
  90% x 5+ (Max 10 Reps)

Metcon

• AMRAP10
  Dual DB Deadlifts (2×50, 2×35#)
  Dual DB Step Ups (20″)
  Dual DB Hang Power Cleans
  Ascending ladder:
  2, 4, 6, 8, etc…

Today’s workout 

weightlifting 

• EMOM8:
  • 1 Power Snatch + 1 OH Squat

Metcon

• 5 Rounds:
  1 Power Snatch (135/95#)
  3 Overhead Squats
  60 Double Unders

  RX+ 185/125#

Today’s Workout 

Strength 

• Paused Front Squat (3 Rep Max (:3 Pause))
  Try to build slightly heavier than 2 weeks ago

  DROP SETS
  95% x 3
  90% x 3+ (Max 10 Reps)

Metcon

• AMRAP12:
  10, 12, 14… etc. Wallballs (20/14#)
  25′ Handstand Walk or 3 Wall Walks

Today’s Workout 

Metcon (Weight)

5 Rounds:
– Heavy 50′ Yoke Carry
– 1:00 Front Rack Sandbag Hold
– 10 Heavy Plank Passes + Row

Today’s Workout 

Weightlifting

• 5 Rep Max Paused Back Squat
• Try to build slightly heavier than 2 weeks ago!
  • 95% x 5
  • 90% x 5+ (Max 10 reps)

Metcon

• For TOTAL Time
  • 21 Calorie Assault Bike
  • 21 Thrusters (95/65#)
  • rest 2:00
  • 15 Calorie Assault Bike
  • 15 thrusters (115/75#)
  • rest 1:30
  • 9 Calorie Assault Bike
  • 9 Thrusters (135/96#)