Wod

[TripleJ]

24 minute alternating EMOM:
-5 hang power cleans + 1 split jerk (60%+)
-60 double-unders
-50 second push-up plank hold
-max cal ski erg
-rest
-rest

 

[sargent]

Wendler week 1 bench press
overhead press
DB rows

 

[InkedElkSlayer]

1hr on treadmill with HR around 120

30min lift
Warm up
7 sets
Arnold Press- 15/20/25/30/35/40/45 x 12
DB Rear Delt & Lateral Raises- 10 x 8ea
DB Shrug- 45 x 10
Fisio Sit Up- x 15

 

[state637]

Aerobic Conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.

Row, Run Outdoors or on a Treadmill, Bike, Elliptical Machine, etc.