WOD

Strength:
Tabata (:20/:10 x 8 Rounds)
:20 sec DB Push Press
:10 sec OH Hold

Metcon:
3 RFT
500m Row
15 Pullups
10 S2OH (155#/105#)

After Party:
Tabata (:20 sec on/:10 sec off x 8)
Hollow Body Rocks

Strength:
Back Squat 5×3 (84%)

50′ Sled Push x 4 (increasing weight each round)

Metcon:
AMRAP7
Pistols
T2B
2/2, 4/4, 6/6, 8/8, etc.

Devin’s last Barbell Club! 10am-11am

Open Gym 11-1.

Opener:
5 Rounds
Partner Band Sprints

Headliner:
Partner Grace meets Isabel

60 Clean and Jerks (135#/95#)
60 Power Snatches (135#/95#)

One partner works at a time, reps to be split evenly between partners.

Strength:
Power Cleans 5×3 (82%)

Metcon:
AMRAP9
3 Deadlifts (275#/185#)
6 Box Jumps (30″/24″)
9 Pushups

After Party:
TBA

Strength:
1RM Weighted Ring Dip

Metcon:
For Time:
150 KB Swings (AHAP)
*3 Burpees EMOM

After Party:
Max Unbroken – Stict Ring Dips

EMOM40:
1 minute max S2OH (135#/95#)
1 minute rest
1 minute max Front Squats (135#/95#)
1 minute rest
(x10)

Strength:
1RM Weighted Pullup

Metcon:
600m Run
60 Double Unders
30 T2B
400m Run
40 Double Unders
20 T2B
200m Run
20 Double Unders
10 T2B

After Party:
Max Reps Unbroken -Strict Pullups

Strength:
Back Squat 5×3 (82%)
Broad Jumps 5×3

Metcon:
30 reps for time

DB Pushup/Row/Row + Box Step Over (50#/25#) (24″/20″)

Closed today for glitter clean up. Great hang last night.