Wod

[TripleJ]

Every 1:20 for 6 rounds
5 back squats
Start @ 60% 1rm, work to 80-85% by last set

12 minute AMRAP:
3 strict pull-ups
6 push ups
9 air squats

 

[TripleJ]

6.5 mile run this morning

 

[jmez]

Squat clean 5x2
Weighted strict ring dips 5x5

For time, 6 min cap
3 rounds
3 front squats 135#
12 burpee pull ups

 

[Cant hit em]

Bench press
1x5 rep max then
-10% for 2x5

4 rounds of 3 min each
30 cal ass bike
#150 sand bag over shoulder max reps
3 min rest between rounds

100 dubs

 

[Cant hit em]

Back squats 3 sets 2 min rest between
1x3@88% - 1x6@73%

100 burpee for time

100 double under

 

[jmez]

Banded Dead Lift work to a heavy 1 rep

5 rounds
4 thrusters 155#
5 deadlift 155#
16 lateral over bar jumps
80 foot walking lunge

 

[mtwarden]

well after three days of puking and $hitting thanks to a norovirus, I'm ten lbs lighter and much weaker, BUT on the mend- 4 miles w/ Tiny E on the trails this afternoon- yellow bells and shooting stars have now joined the crocus

 

[mtwarden]

feeling better yet today, 6 miles w/ Tiny Elvis on the trails- just shy of 2000' of elevation

 

[TripleJ]

well after three days of puking and $hitting thanks to a norovirus, I'm ten lbs lighter and much weaker, BUT on the mend- 4 miles w/ Tiny E on the trails this afternoon- yellow bells and shooting stars have now joined the crocus

That norovirus is a nasty one, yuck.

 

[TripleJ]

6 rounds for time:
250m run
12 T2B
6 Hang Snatches @ 60% 1RM
3 OHS

Push-up cashout

 

[mtwarden]

wife joined Tiny E and I for 4 miles on the trails- glorious evening here, sunshine and upper 50's

 

[Ray P]

Yall have it to good I hope you know! 97% humidity and 90 degrees here in the south for the next 6 monthes!

 

[mtwarden]

^ ouch!

 

[jmez]

12 min AMRAP
6 hand stand push ups
6 KBS 70#
8 goblet squats 70#
10 abmat sit ups

Sent from my moto z3 using Tapatalk

 

[Cant hit em]

Front squats
1x4 75%
2x3 80%
2x383%
2x2 85%

500m row buy in
5 rds of:
9 hang power clean #135
6 shoulder to overhead
400m run cash out

 

[TripleJ]

12 minute alternating EMOM
10 Box jump overs, 24"
2 Split jerks @ 80% 1RM, 5 second pause in the catch on 2nd rep


10 Minute AMRAP
10 Calorie row
15' Handstand walk
5 Strict HSPU

 

[Cant hit em]

Yesterday
3x5 shoulder press @90% of 5 rep

21-15-9
Deadlifts #225
Hand stand push up

100 dubs

 

[TripleJ]

6.8 mile run this morning

 

[mtwarden]

4 miles on the trails w/ my wife and Tiny E- got hit w/ some stinging graupel just a 1/4 mile from the vehicle

 

[Sam's dad]

Cute Murph. 800 m run, 50 pull ups, 100 push ups, 150 air squats, 800 m run.