WOD – 11-8-16

Strength
Set 1: 4 full cleans + 1 Jerk 60% #135
Set 2: 4 full cleans + 1 Jerk 70% #155
Set 3: 2 full cleans + 1 Jerk 75% #175
Set 4: 2 full cleans + 1 Jerk 80% #185
Sets 5-7: 2 full cleans + 1 Jerk 85% #205

Metcon
Chief
3 min work 1 min rest x5
3 power cleans 135/95
6 push-ups
9 airsquats
-score is total rounds for all 5 rounds
-start where you left off

21 rounds 8 reps
4,4,4,4,5+8

WOD – 10-21-16

8 rounds
8 back squat at 50% (195)
8 burpees

14:42

Strength
6 working sets for the following complex
1 hang squat snatch + 1 full snatch + 1 overhead squat ( on Overhead squat 3 sec pause at bottom)
2 sets @70%
2 sets @75%
2 sets @80%

worked up to 125#

3×5 snatch grip dead lift #225

WOD – 10-19-16

Strength
The % is low compared to the reps, with that being said your form should be beautiful and weight should feel good.
Back Squat
2×8 @ 60-65%
2×6@ 65-70%
2×4@70-75%
2×2@75-80%

Metcon
3 rounds for time
Row 500m
21 Toes to bar
12 Deadlifts 225/155

14:00

WOD – 10-18-16

Strength
3×5 push press 65%, 70%, 75%
3×3 push or split jerk 70%, 75%, 80%

worked up to #185 for push press and #205 for split jerk

Metcon
7 rounds for time….20 min time cap
35 Dubs
7 KBS 70/53
7 Burpees
7 HRP

5 rounds and 5 burpees….shoulders. are. dead.