Welcome to the best strength and conditioning program in Fredericton. Our gym has produced almost 70 girls who squat over 200 pounds, 5 girls who squat over 275 pounds, and 3 girls who squat over 300 pounds. Our strongest girl squats 353 pounds at a bodyweight of 138 pounds (that’s 2.55 x bodyweight). Most of them had never touched a barbell before entering our gym and all of them maintained high level conditioning programs.
0 people think this is awesome.
Warmup: Burpees, squats, lunges, ring rows, pushups, V-ups, TGU's

Rack Pulls 5R
40, 50, 55, 60, 65, 70/154

4 Rounds
400m run
50 Squats
Time: 17:37 Wow what a quad burner that was! :P

Nice work 6 am! :)
Clean
build to 112 / 247x1
drop to 96/ 212 x2 x 2

Chinups
BWx5, 10x2, 15x1, 20x1, 23x1, 26 / 58 x1

4 rounds: 400m run + 3 rope climbs
Time: 9:43

Great session!
Snatch 31x1x3 & 24x2x2

Kroc Rows 20x25

4 Rounds
400m Run
2 Rope Climbs

12.28
Tuesday
Squat x 5
80, 95, 110, 125, 135, 143 /315

Elevated Single Leg Squat x 10
BW, 8, 12, 12, 12 / 27

AMRAP8: 8 burpees + 8 deadlifts (70)
Score: 9 + 3
Bench 10RM @ 60% (35)

AMRAP10
8 Burpees
8 Wall Balls (14#)
Score: 7+4
Squat 67x5

HSPU reduce ROM x45 - had 3 fails but got 3 real HSPUs

AMRAP8
8 Burpees
8 Deadlifts 40

8+3
Warm-up: 5 push-ups with 10 KG plate, 10 V ups with 10 KG plate, 10 Wall Balls, 10 lunges with 15 KG plate, 2 TGUs with green bell. Bench press 10 RM to 37. 5 rounds: Row 500m and 15 burpees. Time: 20:47. Whole lotta suck in that WOD, especially b/c I'm still a shitty rower.