Strength: 4 front squat + 16 back squat No rest between the 20 squats Add 5# to last time (everyone) WOD: Lynne 5 rounds for max reps Body weight bench (or floor) press Pull ups There is no time element, rest as needed. All reps count equally toward one total score.
Strength: Clean Progression: Front squat (1/4, ½, full) Clean pull (hip, mid thigh, above knee, below knee) Tall cleans (1/4, ½, full) WOD: 10 minute AMRAP 10 burpees 10 wall balls 10 box jumps 10 deadlifts (225/155)
Strength: 5 front squat + 15 back squat (same as Monday if 1RM back squat is <200, add 5# to Monday if 1RM is >200) No rest between the 20 squats WOD: 21 handstand push ups 42 double unders 15 chest to bar pull ups 30 double unders 9 toes to bar 18 double unders…
Strength: Jerk progression: Press Push press Push jerk Jerk no dip (split) Split jerk WOD: 2:00 ME calorie row, 1:00 rest 2:00 ME thrusters (95/65), 1:00 rest 2:00 ME calorie row, 1:00 rest 2:00 ME thrusters, 1:00 rest
Strength: 5 front squat + 15 back squat (add 5# to last week) No rest between the 20 squats 2×5 strict press WOD: 3X 15 snatch (95/65) 15 over the bar burpees