Wod

[brca005]

1 hour jiu jitsu yesterday…that I absolutely got smashed at, haven’t been smashed like that since the first few weeks as a white belt, felt good to get smashed though

Today:
.5 mile walk
5 rounds:
10 goblet squats
10 kb OHP
10 ring rows

.5 mile walk
10 sandbag deads
10 ring push ups
10 kb swings

.5 mile walk
10 club swings x5 sets

.5 mile walk
5 rounds:
10 step ups
10 kb swings

.5 mile walk
5 rounds:
10 ring push ups
10 ring rows

2.7 mile walk

…don’t have the time today to get in a longer walk so I tried to combine it all at home

 

[TripleJ]

For time:
-400m run
-50 toes to bar
-40 hang power snatches @ 75#
-30 (15R/15L) reverse front rack lunges with iso knee drive
-20 lateral burpees over the bar
-10 Bar MU
-400m run

 

[mtwarden]

5 miles (800') with TE this morning

 

[InkedElkSlayer]

15min stretch/mobility

5 sets
Deep Squats/Calf Raises- 45/95/135/185/205
Plyos (Jump Squat/Scissor Lunges/Box Jumps)- x 5ea
DB Knees over toes lunges- Body/10/15/20/25s x 5ea
1 arm Deadhang

3 sets Hack Squat 185/205/205 x 7
2 sets KB Walking Lunges- 35s x 12
Finished with 10min on the bike

 

[Ramem7mm]

Strength training - Monday Arms, Tuesday Legs Wednesday Core Thursday Chest. Rest days this weekend

 

[state637]

Twisted Aerobic Conditioning
Move for 40 minutes, BUT we would love for you to start adding other movements into your Aerobic Conditioning.