find max back squat, work on snatches

WOD: DHT (not Damn hate this- Deads, HangPC, Thrusters)
10-8-6-4-2 (125#/85#)
Hang Power Cleans

Skill Set:
25 ball ups! 25 sit ups! dead hang under the bar or rings and ball up in a tuck position unitl you touch the bar lightly with your shins or tops of feet. thumbs around the bar… nice and slow, no speed work here.

Who is licking who?
Video 53 0 00 13-25

gym 197
Sometimes being right side up is so OVERRATED!


Max Bench then assisted rep out at 1 minute

5 rounds:

10 Wall Ball Shots (20/16)
10 push ups (girls 2 sets of 5)
10 KB Swings (2,1.5)
10 Burpees

*try to do all sets unbroken…even if you have to take big breath and pause before doing that exercise.

Skill Set:

Rest Day

Please check with Hung for wod time tomorrow and update on marshmellow roasting night (poss. Sat) …..warning you may have to get a quick work out in before marshmellow roasting time, so you can use “your body’s unique ability to absorb the sugar without storing it to fat” or something like that HAHA!


Max Power Clean then kick out some reps

Complete 3 rounds for time:
8 Thrusters (135,95)
15 Ball Slams (30,25)
8 Man Makers
15 Double Unders (unbroken if you break them you start over)

Skill Set
Hollows to superman 50 total, 6×50 meter sprints

gym 166
WARNING! Doing lots of Thrusters may increase the size of your back and lats……AH DARN IT!

Deadly Burps

*haha this one is funny*

Strength: Special Day
GHD reverse hypers 8×2

5 rounds:

5 Deadlifts (275,185)
10 Burps

Run 1 or 2 laps

Skill Sets:
Girls mu transitions &3 x5 & strict ring dips 3x as many as you can do without any kip

gym 173
Anybody need to do some laundry…..found some good washboards!

24 “B”tastic!

Monday 3/22

gym 028
HAPPY BIRTHDAY “B”! Ok we know it was on Saturday but since you were gone we will celebrate today with your Birthday WOD! Happy 24th!
Max Day: work up to max PRESS then rep out

WOD: for time
24 wall balls
24 kb swings (2,1.5)
24 burpees
24 squats
24 ring dips
24 ghd’s
24 pullups
24 box jumps
24 ring pushups

Skill sets:
list below if you did one before or after wod

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