Wod

12 Minute EMOM
Min 1-3: 5 Deadlifts @ 60%+
Min 4 Rest
Min 5-7: 3 DL @ 70%+
Min 8 rest
Min 9-12: 1 DL @ 85%+

1:00 on 2:00 off, for max calories (1x at each station)
-cal row
-cal ski
-cal assault runner
-cal echo bike
That one hurt...

I hope you survived this


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2/13 - 5/3/1 + 110% dead’s Db press,RDL. 5K row
2/14- wk1 prevost training plan 2.6 mi /1hr /47# pack Big pr for me.Good thing I’ve started now.

You’ve got to be close to 1 arm chin-ups with that.Like to get back up there ,battling elbow tendinitis...and weight,and age.

For the longest time I was doing three sets of 10 (I do pull-ups on squat/bench day and chinups on deadlift/overhead press day) and it finally dawned on me- I need to quit resting on my laurels and start pushing those. So far, so good :). I'm thinking if I can get three good sets of 20, I'll add a 20 lb vest and start over.
 
I hope you survived this
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Ha ha it was touch and go for a few minutes
 
Every 90 seconds for 8 rounds:
20 Double- unders + 2 hang squat cleans/1 split jerk @ 70%+

8 Minute AMRAP:
6 Wall balls
6 Double DB Box Step overs (50 lbs, 24")
* ADD 2 reps each rounds (6/6, 8/8, 10/10...)
 
Three Fours

4 min AMRAP
4 deadlift 225#
4 bar facing burpees
4 box jump overs

4 min rest

4 min AMRAP
4 power cleans 135#
4 lateral over bar burpees
4 box jumps

4 min rest

4 min AMRAP
4 sumo high pull DL 95#
4 over bar jumps
4 burpee box jumps


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they wanted me to come into work later today, so go up at my normal time and hit the gym

squats 5/3/1+/10
bench 5/3/1+/10
pullups 3x15 (only got 12 the last set)
dips 3x30
core
 
5 rounds for time:

30 cal row
20 sit-ups
10 toes to bar
5 Shoulder to overhead @ 70% (starts from the ground)
1 minute rest
 
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