Wod

[TripleJ]

25 Minute AMRAP:
-250m run
-2 squat snatches @ 80% 1rm
-16 pull-ups
-16 alt DB snatches (50#)
-2 minute rest

 

[InkedElkSlayer]

2mi run before it got too hot

6 sets, no rest
DB Arnold Press- 15/25/25/30/35/40s x 12
DB Shrug- 45/50/55/60/65/70s x 8
Knees 2 Chest- x 10

2 sets, 30sec rest
DB Dead & Shrug with Burpee Box Jump- 75s & 24in box x 10ea
That compound movement is a motherf-cker to sustain a steady pace on

 

[mtwarden]

5 miles (500') with Tiny Elvis this morning

my left shoulder still has some sort of impingement issue, so backed off all the weights hoping for an improvement

squats 5/5/5+/amrap
bench 5/5/5+/amrap
pullups 20-20-20
dips 25x2

 

[sjwfarms]

3 miles

30 mins stretch

 

[Cant hit em]

12 min emom
1 power clean + 1 hang power clean
Build to mod heavy

7 rounds
50 dubs
5 power cleans #115


Sent from my iPhone using Tapatalk Pro

 

[MBAlex]

5x8 bench with cambered bar
5x8 bent over row with axle bar
5x8 seated DB cleans
5x6 wide as possible pull-ups

 

[sargent]

3 miles with a 43# pack today.

 

[Mw01313]

Today's a rest day for me. Back at it tomorrow

 

[InkedElkSlayer]

Ran 2mi loop before a quick lift

9 sets, no rest other than moving up the rack
DB Squats- 20/30/40/50/55/60/65/70/70s x 5
Alternating OH DB Lunge (1 overhead/1 at your side)- 15/25/ then 30s x 5

 

[TripleJ]

For time:
1 mile run
48 push-ups
24 (12R/12L) single arm KB front rack squats (53#)
800m run
24 push-ups
12 (6R/6L) single arm KB front rack squats
400m run
12 push-ups
6 (3R/3L) single arm KB front rack squats


3 rounds:
10 GHD tempo back extensions
10 GHD reverse hyper-extensions

 

[GreenNDark Timber]

5 Rounds x AMRAP 4:
18 Toes to Bar
18 Burpees Over Rower
Max Calorie Row

Rest 4 Minutes Between Rounds

 

[sjwfarms]

legs:
warmup leg curls 3x10
extensions 3x10
Leg press 3x10 230/280/330
45 degree goblet 3x15 80kb
24" box steps 3x10 each 40dbs
30" box steps 2x15 bw

core

 

[MBAlex]

Had a recovery day today:

1 mile run then messed around in the heavy bag for a few minutes

 

[northernalpine]

First:
For time // 4 rounds
- 1x weighted pull up (53# KB)
- 6x body weight pull up
- 1x weighted dip (53# KB)
- 12x body weight dip
- 18x knee to elbow
- 24x weighted 18” step ups, each leg (40# ruck)
- 400m run

Then:
1 mile farmers carry with DBs (2x25#)
*100 jumping jacks every time you put down DBs*

 

[sargent]

2 miles today.

 

[InkedElkSlayer]

Pull Up Ladder to 10

Warm up, then 5 working sets, no rest
DB Tri Extension- 25s x 10
Pull Up- x 12
Dip- x 10
Fisio Sit Up- x 15
DB Dead- 70s x 10

 

[state637]

Two rounds for time of:
400 Meter Run
500 Meter Row
400 Meter Run
30 Alternating Dumbbell Snatches 50#
400 Meter Run
40 Wall Ball Shots 20#
400 Meter Run
500 Meter Row

 

[TripleJ]

Every 3 minutes for 5 rounds:
-20 cal row
-5 split jerks @ 70%


For time:
-25 cal echo bike
-15 single arm (R) DB push press (50#)
-30 toes to bar
-15 single arm (L) DB push press (50#)
-25 cal ski

*90 second cap on bike and ski erg

 

[Mw01313]

Turk Getups 2x per side with 15lb KB Just started these and trying to get the form correct
Over head press x8 per side 35lb KB
Swings x15
Reverse Lunge x10 per side 50lb KB
High Pulls x10 35lb KB
Above x3 with 1;15 between

Russian Twist 3x10
Offset Farmers 35lb and 50lb 1;45 per side

 

[GreenNDark Timber]

Front Squat for load:
- Work up to a set of 2-3 reps @ 90%

For Time:
42 Kettlebell Swings
32 Calorie Bike
120 Double Unders
30 Kettlebell Swings
24 Calorie Bike
80 Double Unders
18 Kettlebell Swings
14 Calorie Bike
40 Double Unders

Kettlebell: 53 lbs

Time Cap: 16 Minutes