Wod

[state637]

Conditioning
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – Row 250m or Run 200
Station 2 – 5 Wall Walks
Station 3 –Bike 20/10 Calories or 18 Burpees
Station 4 –20 Toes to Bar
Station 5 – 30 Wall Ball Shots

 

[TripleJ]

For time:
20 cal row
12 squat snatches @ 55%
20 cal row
9 squat snatches @ 65%
20 cal row
6 squat snatches @ 75%
20 cal row
3 squat snatches @ 85-90%
20 cal row


6 minutes of 40 seconds on/20 seconds rest, alternating
-tempo GHD back extensions
-tempo GHD situps

 

[mtwarden]

strength train this morning

3 rds/1 min rest between
squat x 5 @75%
bench x 5 @75%
pullups x 12

 

[mtwarden]

5 miles (700’) with Tiny Elvis this afternoon

 

[InkedElkSlayer]

I headed out yesterday mid morning to meet up with my oldest. He spotted a bull that I went after. Turned into more of a goat hunt. He rolled, flopped and slide about 500yds from the ledge I shot him on. We got out around 11 last night. Only did 5.5mi and a few hundred vert of climbing, but we dropped over 4000vert. We have 2 quarters left for tomorrow.

 

[mtwarden]

^ Nice work!!!!

 

[state637]

Strength
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps

These sets should be heavy! Ensure proper mechanics at all times, but the goal is to work at loads just below those that would cause mechanical failure.

Conditioning
10 minute AMRAP
50 Double Unders
20 Walking Lunges with KB/DB Farmer’s Carry

 

[TripleJ]

Congrats @InkedElkSlayer , nice bull!

Every 90 seconds for 16 rounds alternating:
-2 squat clean and jerks, building from 75%
-50 double unders + 3-5 ring MU
-max cal C2 bike/ski erg (alternate machines each round)
-rest