Wod

[InkedElkSlayer]

^^ Didn’t miss anything here. You’ll have almost a 100 degree temp swing to come home to.

4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12
Push Up- x 20
DB Curl 15/20/25/25- x 10

4 sets
Bench- 195/205/215/225
Reverse Curl- 45 x 12

Finished with 10 easy minutes on the treadmill

 

[Eship]

5 rounds
10 reps back squat at 70% of max
30 reps KB swing at 60lbs
0.5 mile run

As fast as possible. I used 275lbs for squat and finished it in 36:14


My runs were slow, but I kinda used them to recover for the squats. Averaged an 8:50 pace. I did go unbroken on squats, but had to break up the KB swings on the 3-5th rounds cause my back was on fire

 

[state637]

Strength
Every 2 minutes, for 10 minutes (5 sets):
Hang Snatch + Snatch from 2″ Below the Knee

Start around 60-55% and build to 75% of your 1-RM Snatch.

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep

Conditioning
14 minute AMRAP: As many rounds as possible
24 Alternating Cossack Squats
18 DB Snatches – 9 each arm
12 DB Bent Over Rows on each side

 

[TripleJ]

12 rounds for time:
-3 deadlifts @ 65%
-6 push ups
-9 wall balls
-36 double-unders

 

[Eship]

12 rounds for time:
-3 deadlifts @ 65%
-6 push ups
-9 wall balls
-36 double-unders

I like this

 

[brca005]

Sissy band workout…
5 rounds:
Dead x10
Row x10
OHP x20R/20L
Band pull a part x20
Standing chest press x20

3 rounds:
Single arm KB Dead x10R
Suitcase carry x50 ft R
KB Row x10R
Suitcase carry x50 ft R
KB Swings x10
Single arm KB Dead x10L
Suitcase carry x50 ft L
KB Row x10L
Suitcase carry x50 ft L
KB swing x10

1 hour jiu jitsu