NEWS

  • OLY CLINIC: Sat 10/22 at 9:30a with Coach Pancho. Space is limited, please RSVP!

WOD

“Any Other Way”

METCON

STRENGTH
Overhead Squat
3×5, across at 75-80%
FOR ROUNDS
AMRAP 10
50 Wall Balls
35 Deadlift
20 Pull Ups
Weight: 20/14, 225/155

MASTERS

STRENGTH
Overhead Squat
3×5, across at 75-80%
FOR ROUNDS
AMRAP 10
50 Wall Balls
35 Deadlift
10 Pull Ups
Weight: 14/10, 185/135

MOVE

STRENGTH
Overhead Squat
3×5, across at 75-80%
FOR ROUNDS
AMRAP 10
40 Wall Balls
30 Deadlift
20 Ring Rows
Weight: 10/6, 155/105

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to somewhere between 75-80%  of your 1 rep max for your three sets of five overhead squats. The weight will feel moderately heavy, with no failed reps.

For the metcon, you have ten minutes to potentially get one (to one and a half) rounds of the triplet. Try to do the wall balls in no more than three sets (some of you may go two sets or unbroken.) Choose a weight for the deadlifts that you can cycle for reps of 5-10 with quick breaks between sets. Chip away at the pull ups in sets of 5 (or more). The wall balls will take :90-2:00, the deadlifts :90-2:00, and the pull ups in :60-:90. Target 1.5 rounds.

Post Weight + Rounds to Comments. Compare Scores HERE.

HOME WOD

AMRAP 10
50 Squats
35 Glute Bridge
20 Sit to Stands

OLYMPIC LIFTING

2 Power Snatch + 1 Hang Snatch + 1 OH Squat
build to a max for the day then
1 at 95% of new max
2 at 85%

3 Behind the Neck Push Press + 2 Push Press
build to a max for the day then
1 at 95%

2 Pause Back Squats + 2 Back Squats
1 at 70%
3 at 75%