4/21 Barbell Complex

4 Rounds
1 BB Complex * (95/65)
20 Pull-ups

* BB Complex consists of
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Power Snatch Balances
You can rest anywhere but the bar cannot touch the ground during the complex.

12:26RX

Power Snatch Balances are f’ing stupid.

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“Diane”

EMOTM 10 Minutes
2 Front Squats
5 Knees to Elbows

“Diane”
21-15-9
Deadlift (225/155)
HSPU

EMOTM
135#

Diane – 12:30 rx

I hate you Diane, I hate you so bad. Whore.

“Nasty Girls”

Front Squat
3(80%) 3X3X3 (85%) 3(80%)

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

FS
135-135-145-145-145-135

Metcon:
3 chest to ring Pullups/round for MUs
9:08

11/16

EMOTM 10 Minutes
2 Front Squat
2 Muscle-ups

3 Rounds:
– 10 Alternating DB Snatch (70/50)
– 40 Double Unders
then
75 Air Squats *
* Complete three rounds of snatches and double unders before completing 1 round of 75 Squats. No rest in between.

EMOTM
135#
1 MU attempt on a few rounds

Metcon: 6:46rx

10/19

EMOTM 10 Minutes
3 Front Squat
3 Muscle-ups/Transitions/Ring Dips

You may use a rack for the front squat, but for the sake of crowding, please don’t unless you are really pushing the weight.

5 Rounds
10 Toes to Bar
10 2 DB Shoulder to Overhead (50/35)
10 1 DB Step up (20/16)

10/8

Squat
10-10-10 (About 65-75% of 1RM)

Hopper Challenge Individual WOD #4 (Open Division)
30 Toes to Bar
30 Front Squats (155/105)
Run 800m

Squats
155-155-155

Metcon: 8:58rx

10/3

Push-Press
3-3-3-3-3

5 Rounds
5 Front Squats (185/125)
10 Bastards

PP
85
Then wrist gave out so I decided to give it a rest before the front squats in the metcon

Metcon:
7:40rx