Wod

[state637]

Conditioning
Row 50-40-30-20-10 Cals
Run 400m after each cal round including last one

Goal sub 20:00
Cap 23:00

 

[Jbark60]

Friday
1 deadlift 1 hang power clean 1 shoulder to overhead 135#
45 double unders
add 1 rep each round (ie 222 45, 333 45...) made it to 1 s2oh in round of 8)

Saturday
10 miles with 168 flights of stairs looking for black tail saw lots no shooters

Sunday
6 miles with 128 flights of stairs new spot no deer

 

[mtwarden]

4 miles (600') with my wife and Tiny Elvis—a hang tight onto your hat day!

 

[mtwarden]

deload week

3 rds/1 min rest between rds

squats x 5 @80%
bench x 5 @80%
pullups x 15

 

[brca005]

3 mile walk (1 with Chuck)

5 rounds:
Dead x5
Push press x5R/5L
Ring row x10
Dead x3
Push press x3R/3L
Ring row x10
Dead x1
Push press x1R/1L
Ring row x10
KB swing x10

100 push ups
100 BW squats

 

[sargent]

3x
10 pushups
8 pullups
15 squats
30 second plank

2 miles today.

 

[state637]

Strength

Deadlift
*Set 1 – 2 @ 60-65%
*Set 2 – 2 @ 65-70%
*Set 3 – 2 @ 70-75%
*Set 4 – 2 @ 75%
*Set 5 – 2 @ 75-80%
*Set 6 – 2 @ 80%
Rest 2 minutes between all sets.

Conditioning
9 Min AMRAP
5 Power Snatch
10 Deadlift
50 Double Unders