Wod

[PJG]

for time:

15 front squats 95/65

400m run

20 power cleans 95/65

200m run

20 power cleans

400m run

15 front squats

 

[jmez]

18 Min Clean and Jerk EMOM (Full squat on each one)

6 min
High hang clean and jerk
3-3-3-2-2-2
6 min
Hang clean and jerk
3--2-2-2-1-1
6min
Full clean and jerk
2-2-2-1-1-1

4 min
100m Farmer Carry 70#
20 cal row
Max burpees
rest 1min
4 min
100m Farmer Carry 70#
20cal row
Max Toes 2 bar
rest 1min
4 min
100m Farmer Carry 70#
20 cal row
Max wall balls 30#

 

[TripleJ]

Deadlift 5 x 5

Then, for time...

400m run

30 box jumps 24"

40 wall balls 20lb to 10'

30 box jumps 24"

400m run

 

[Ashy Larry]

30 mins upper body weights

3x10 bench
3x12 dumbbell rows
3x10 lat pulldowns
3x10 shoulder press w/ dumbbells
3x10 incline dumbbell press
2x10 straight arm pulldowns
5 each arm cable upright shoulder pulls

Then w/ 40lb pack
Stadiums stairs for 20 straight minutes then two brisk cooldown laps around the track.

 

[mtwarden]

5-ish miles on the trails; first time running in two weeks- took it pretty easy

 

[PJG]

"Cindy"

AMRAP in 20 minutes of:

5 pull ups

10 push ups

15 air squats

 

[D_Eightch]

Strength
DEADLIFT
Take 15-20 minutes and build to a heavy 3-RM Deadlift
5 X 3

Metcon
15-12-9
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

 

[jmez]

"Filthy Fifty"
50 box jumps 24"
50 jumping pull ups
50 KBS 53#
50 walking lunges
50 knees 2 elbows
50 push press 45#
50 back hyperextensions
50 wall balls 20#
50 burpees
50 double unders

 

[Ashy Larry]

3.35 mile hike with ~25lb pack and 900 ft elevation change.

 

[mtwarden]

5-ish miles on the trails; again took it pretty easy

 

[PJG]

with a 13 minute clock:

2k row

AMRAP in time remaining of:

50 double unders

25 wall balls 30/20


BARBELL ENDURANCE

7 sets of:

power clean+hang power clean+2 push jerks

then,

EMOM for 20 minutes:

power clean+hang power clean+jerk

 

[Ashy Larry]

24kg kettle bell
TGU each side, warm up
2 sets each side 15 one arm swings
2 sets each side 12 one arm swings
5 pull-ups
15 sumo squats
12 push-ups
5 shoulder halos each direction
15 sumo squats
5 chin ups
8 goblet squats ass to heels
12 push-ups
10 each side, one arm swings

18.5 minutes and I was toast. Love kb's

 

[mtwarden]

Cindy- 15 rounds; I always peter out on the pullups

 

[PJG]

Treat Cindy as an EMOM, one round every minute on the minute, bam 20 rounds.
Way to many people smoke themselves going too fast too early.

 

[mtwarden]

Treat Cindy as an EMOM, one round every minute on the minute, bam 20 rounds.
Way to many people smoke themselves going too fast too early.

raises hand

 

[jmez]

7 Rounds for time, rest 1 min between rounds
30 double unders
12 deadlift @ 155#
9 Hang cleans @ 155#
6 shoulder to OH 155#
12 calorie bike

That escalated quickly

 

[PJG]

Yesterday's

 

[PJG]

Today's

 

[Ashy Larry]

200lbs

Hard and fast almost no rest 24kg kettle bell workout fasted.

20 arm swings each side
5 pull ups
15 sumo squats
15 push-ups
10 high pulls each side
15 sumo squats
5 chin ups
15 push-ups
10 goblet squats
5 shoulder halos each side
5 pull ups
15 push-ups
8 high pulls each side
10 goblet squats

 

[Clarktar]

Is there some resource that explains all the damn acronyms? AMRAP, EMOM etc...

Sent from my SM-G935V using Tapatalk