Wod

[Jbark60]

10 rounds
25 cal echo bike
20 deficit push ups on 45# plates
30 goblet squats with 35#
39:25

 

[brca005]

5 rounds of 10:
Ring rows
Push ups
Step ups
…couldn’t get loose this morning after all my trying so I shut it down

1 hour jiu jitsu

3 mile walk

 

[mtwarden]

strength train

squats 3/3/3+/amrap
bench 3/3/3+/amrap
pullups 25-25-22
dips 2 x35
core

 

[TripleJ]

Yesterday-
3 miles (1000') with 20# vest



Today-
Strength
Every 1:20 for 8 rounds:
-Rounds 1-3: 4 bench press @ 75-80%
-Rounds 4-5: 3 bench press @ 80-85%
-Rounds 6-8: 2 bench press @ 85-90%


Metcon
10 minute AMRAP:
-40 double-unders
-20 alternating single arm DB hang clean & jerk (50#)
-10 toes to bar