The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes strict chinups, overhead lunges, and double unders.
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I didn't realize that Dean Winchester worked out here...
Vienna sausage fest
Daily Squats
315 x 2

CFWU x 1

Cleans 1RM
135, 155, 185, 215, 225, 235, 245

WOD:
AMRAP in 12 minutes of:
4 strict chinups
4 overhead lunges 45 lbs
40 double unders
Score: 10 rounds + 6

Light day. Back and hip flexors feel tight.
Nice work 6am!
CFWU x 2, Squats to 130 x 2, Press to 69 x 5 (PR), Front squats to 85 x 5. Yahoo! Good work 7am'ers! Have a great day!
6am
Deadlift 325 x 4 (PR)
First time at 325 .. back was starting to round so stopped there.. will try again next week.

WOD:
AMRAP in 12 minutes of:
4 strict chinups
4 overhead lunges 45 lbs
120 Singles
Score: 8 rounds + 4
Squats to 355 x 1

Deadlifts to 285 x 5

No comment on the music selection.
Is 355 a PR, Sandman?
Sure is!
Now - That is funny!
wu x 2

power cleans to 64 x 3

WOD AMRAP in 12 of
4 chinups (jumping, on rings)
4 OH lunges (10)
120 singles

7 rounds plus 4.
PM: CFWUx1. Weighted Chinups BW+45x5. Front Squats 165x2.
BW166. 10AM: squat 505x3 (PR). Forgot to setup video.
Deadlifts to 505x1
250,330,380,430,480,505 PR
Bloody butt still came up first.
Bloody butt ...
Deadlift to 190x5. It's getting intense! Also completed 16 DU's in a row. First time ever doing them without a single skip in between.
Daily Squat 335x1

Clean & Jerk
235x1

Clean
255x1
275x1
290x1 PR
295x1 PR (300 just around the corner!)

Snatch (first position)
105x3

WOD:
AMRAP in 12 of:
4 ASAP chinups (As Strict As Possible)
4 lunges (45#)
40 DU's
total: 4+29

Some nice PRs today!! Good work everyone!
CFWU
Deadlift to 165# x 5 ( matches my PR +5 next week:))
WOD:
AMRAP in 12 minutes of:
4 ring rows
4 overhead lunges 25 lbs
40 double unders
Score: 8 rounds even
Fun!
Sick PR Oliver!