Kaika with a 425 back squat! We had over 30 back squat PR’s today! Awesome job to everyone who went for a 1 RM today. 

121818 WOD

A. Warm-up: Coach’s choice

. In Teams of Two Perform:

10 Minute AMRAP

100 Calorie Row

60 DB Snatches @50/35

40 Box Jump Overs @24/20

20 Ring Muscle-Ups  (sub 1 strict pull-up + 1 strict dip)

Rest 3 Minutes

10 Minute AMRAP

20 Ring Muscle-Ups

40 Box Jump Overs @24/20

60 DB Snatches @50/35

100 Calorie Row

*One partner working at a time, split reps evenly in any manner.*

Accessory/Cash-Out:

Every 1:30 for 6:00 (2 Sets each)

#1) Front Plank x1:00

#2) Max Effort V-Ups x1:00

>>Modifications will be given

Testing week is here!

121718 WOD

A. 400-meter run or 500-meter row

B. Back squat – ASSESSMENT

Take 30 minutes to find a 1- or 3-rep max. Warm up using your last weights  from your 5/3/1  last week , then increase by smart increments for singles or triples, resting 2:00 between working sets. Record final successful lift(s).

Please write down your 1Rm for the day on the whiteboard, even if its not a PR.

With these  Wendler gains, we’re excited to see you hit some good numbers!

If you need more time, feel free to opt out of portion C or do your own conditioning when you’re finished lifting. Now get psyched to squat !

C. This week’s metcons will be NOT FOR TIME. The focus this week will be on heavy lifts and recovery.

Three rounds NFT:

7/5 Prison Burpees

10 Front Squats @135/95

*Prison burpee starts from standing then drop down to the TOP of the push-up position before performing three pushups, then stand and jump.*

>>Modifications will be given