Wod

Joined
Feb 5, 2021
Messages
817
Location
GA
Set traps over the weekend
Working on those fur bearing critters

Push
High incline db 13/10/6/15 75/80/90/70
Weighted dips ( 3 sec eccentric) 12/10/9/9 25#
Lateral db raise 20/15/13/15 15#
Shoulder press db 13/12/10/10 40/50/50/55
Cable curls 25/20/16/12
Single arm pushdown 23/18/15/13
Preacher db curl 18/15/15/12

Treadmill 2.8mph 15 deg 30 min
 

JasonWi

WKR
Joined
Jul 3, 2012
Messages
1,126
Location
Salem, Oregon
Bent over rows 15-5…95,115,135,155,185
Deadlifts sumo and standard x 5 185,225,275,315,335x3
KB swings both SH and DH 25-50# 105 total
220# tire drag x 1 (20 yards) too many people
Wide grip pull downs x 10,8,5 145,160,180#
Lawnmower rows x 15 50,60,65#
Planks x 4 (30 seconds each)
Heavy battle ropes x 3 (20 reps each)
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,968
Location
OR
8 Minute EMOM:
-1 snatch high pull w/ 2 second pause at knee and 2 second pause at the pockets + 1 full snatch
(Building from 60%)



For time:
1000m row
then, 3 rounds for time:
-10 power snatch @ 75#
-5R/5L front rack lunge steps with driving knee to chest
-5 lateral burpees over the bar
 
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