Started strict but pull-ups morphed into kipping later on. 10ish minutes or so
Andre Landry
OG
Build to a heavy clean and jerk
75 x 5
85 x 3
95 x 3
All singles after this
105, 110, 115, 125
Went to just cleans as they felt great and shoulder wasn’t up for more overhead weight
130, 135, 145, 155 (failed), 155 (PR!!), 165 failed x 3
Samantha Both
Home WOD
Floor press 4 x 12 (25# DB); superset with rear laterals x 12 (10#)
Max effort weight push ups
10# ruck x 16 reps
20# ruck x 12/13/12 reps
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
OG:
Shoulder press x 3
55-65-75-80-85+%
40-45-50-55-60(9reps)
5 rounds
1 shoulder press 60#
1 pull-up
1 shoulder press
3 pull-ups
1 shoulder press
5 pull-ups
Started strict but pull-ups morphed into kipping later on. 10ish minutes or so
OG
Build to a heavy clean and jerk
75 x 5
85 x 3
95 x 3
All singles after this
105, 110, 115, 125
Went to just cleans as they felt great and shoulder wasn’t up for more overhead weight
130, 135, 145, 155 (failed), 155 (PR!!), 165 failed x 3
Home WOD
Floor press 4 x 12 (25# DB); superset with rear laterals x 12 (10#)
Max effort weight push ups
10# ruck x 16 reps
20# ruck x 12/13/12 reps
DB Skullcrushers 4 x 20 (10#)
Finished with Durante Core