Wod

[state637]

Strength
Back Squat for load:
#1: 15 reps
#2: 12 reps
#3: 9 reps
#4: 6 reps
#5: 3 reps

 

[TripleJ]

10 minute EMOM:
30 seconds box step overs w/ 20# sandbag (24")


3 minutes AMRAP at each station, 1 minute rest between:

1) 10 GHD sit-ups + 10 single-arm Pallof press

2) 7 cal C2 bike + 10 kneeling single arm banded press

3) 80' backwards sled drag + 10 single arm Russian KB swings

 

[mtwarden]

4 miles (400') w/ my wife and Tiny Elvis this morning

strength train this afternoon
deadlifts 5/5/5+/amrap
oh press 5/5/5+/amrap
weighted lunges x 2
pullups 30-27-25
core

 

[sargent]

2 miles with a 30# pack today.

 

[state637]

Strength
Take 15 minutes to build to today’s 1RM Bench Press

Suggested loading:

Set 1 – 3 @ 60%
Set 2 – 2 @ 70%
Set 3 – 1 @ 75-80%
Set 4 – 1 @ 80-85%
Set 5 – 1 @ 85-90%
Set 6 – 1 @ 90+%
Set 7 – 1 @ 90+%

Rest at least 90 seconds between all sets.

Conditioning
25 Min AMRAP
400m Run
15 DB’s Bench Press
12 Pull Ups
9 DB Burpee DL

 

[Jbark60]

20 min AMRAP
20 cal row
50' farmer carry with 2 50# dumbbells
add 50' every round
9 rounds plus 13 cals (283 reps)

 

[mtwarden]

5 miles (500') have smoke back after a couple of week reprieve—appears it's coming from Washington

 

[TripleJ]

10 minute alternating EMOM:
-6 single arm DB hang clean & jerk
-12 GHD situps


12 minute clock:
-30 single arm Russian KB swings
-50 box step overs (24") with 20# sandbag
-30 single arm Russian KB swings
-Max cals on C2 bike in remaining time


Got the surgery scheduled to repair my torn pec for next Thursday