Wod

[state637]

Strength
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat

*Sets 1-3: 3 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%

Conditioning
Every 5 minutes, for 15 minutes (3 sets) for time:
Bike 30 Cals
30 Wall Ball Shots

 

[TripleJ]

10 minute alternating EMOM:
-3 deadlifts @ 80%
-6R/6L double KB bulgarian split squats


8 minute AMRAP:
-25 double-unders
-10 deadlifts @ 185#
-5 strict HS pushups

 

[mtwarden]

6 miles (800') with Tiny Elvis; much cooler today—highs upper 30's and cloudy too, tamped down the "big thaw" for awhile anyways

 

[brca005]

5 sets - KB thrusters
5 sets - KB rack squats/KB OHP
5 sets - KB swings/suitcase carry/KB row

1 hour jiu jitsu

1.5 mile walk with Chuck and kids

 

[mtwarden]

strength train this afternoon

deadlifts 3/3/3+/amrap @70/80/90/70%
overhead press 3/3/3+/amrap @70/80/90/70%
chin-ups 27-27-27
core

 

[InkedElkSlayer]

5 sets of 5 Pull Ups

4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/55 x 12
1-arm Deadhangs

Bench- 195/205/215/225/drop to 205 on last set

2 sets
DB Bench- 60s x 15/12
DB Curl- 25s x 12

3 sets
Wrist curls- 65 x 15/12/12
Reverse DB Wrist Curls- 20s x 12