Sunday 160731

Strength:
a.) 50′ overhead barbell walk
Start at 65#, up by 10# each minute until you fail

b.) “Deadlift Party”
1 Deadlift EMOTM starting at 225/135
Add 10 pounds per minute until you miss a lift or your form breaks down.  If 10 pound jumps are too aggressive simply add 5 pounds per minute until you fail.

MetCon:
25 minute AMRAP
10 cals row
5 deadlifts (275/185)
10 cals row
3 stone to shoulder (93/73)
10 cals row
1 front squat @ 80@ of your 1RM

Post loads, rounds and reps to comments.

Sunday 160724

Option 1:
WOD:
“Strongman Total”
Unlimited attempts and time to establish a 1RM at each lift/carry. This is a strongman benchmark WOD which we will retest from time to time so be sure to keep track of your scores.

Back Squat
Bench Press
Deadlift
Overhead Yoke Carry x 50′ no drops allowed
Zercher Yoke Carry x 50′ no drops allowed
Traditional Yoke Carry x 50′ no drops allowed

Combine your best efforts to come up with your total. Post each 1RM to comments.

Option 2:
Strength:
200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Bench Press 5-5-5-5

WOD:
“Yoke Total”
This is a strongman benchmark WOD which we will retest from time to time so be sure to keep track of your scores. Bring your lifting belt.

Overhead Yoke Carry x 50′ no drops allowed
Zercher Yoke Carry x 50′ no drops allowed
Traditional Yoke Carry x 50′ no drops allowed

Build up to a 1 RM in the order listed for each style carry. Your score is the total weight of your 3 best carries. Rest as needed between efforts and movements.

Half of the class will start with the Yoke while the other half will start with the strength portion of the class.

Sunday 160710

Best of luck to Brigid C. as she competes in Queen of the Solstice next weekend!!

Strength:
a.) Offset Waiter Carry EMOTM 10 Min (53, 70/35, 53)
b.) Strict Press 3-3-3-3
c.) Establish a 5 RM log clean and press

MetCon*:
7 RFT
6 2-for-1 Wall Balls (20/14)
6 Strict Pullups
6 Stone to Shoulder (93/73)

*Scale as needed