Wod

[state637]

Strength
Every minute, on the minute, for 10 minutes:
Snatch

*Sets 1-5 = 2 reps
*Sets 6-10 = 1 rep

Pick a good working load to work with for two reps, then increase that load for the five singles.

Conditioning
5 RFT
20 Wallball Shots 30#
5 Snatches @115#

 

[TripleJ]

10 minute alternating EMOM (5 rounds each):
-5 back squats @ 75%
-20 second right arm front rack KB hold/left arm suitcase KB hold, then switch sides and do 20 seconds more

10 minute AMRAP:
-5 strict pull ups
-7 push ups
-9 air squats

2 rounds:
-15 GHD reverse hypers
-5R/5L pallof press

 

[mtwarden]

7 miles (800') with my wife and Tiny Elvis; we hit that new trail again—just did it in reverse

 

[mtwarden]

strength train this afternoon (deload week)
3 rounds/1 minute rest

deadlifts x 5 @75%
overhead press x 5 @75%
chinups x 20

 

[sargent]

2 miles today.

 

[Mish-pop]

1.6 mile walk over lunch
2 mile walk pushing my daughter in stroller after work

 

[Squirrel Master]

2 miles with the dogs, Wendler week 3 deadlifts, walking lunges and sit ups this morning.

 

[state637]

Strength
Every 3 minutes, for 18 minutes (6 sets) of:
Deadlift x 4 reps

Conditioning
Two sets for times of:
Row 750m
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (2- 50#DB’s)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

 

[mustelid_master]

Out and back hike with a light pack. 4.75 miles, 1750ft elevation gain and loss.

 

[TripleJ]

25 minute alternating EMOM (5x through):
-15 cal row
-2 squat snatches @ 75%
-15 cal assault runner
-6 (3R/3L) Front rack barbell lunges
-15 cal ski erg

 

[brca005]

5 rounds:
KB Thrusters
KB rows
KB Deads
KB Swings
Suitcase carry

Core work

1 mile run on treadmill