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

 

[rharbaugh]

3.5 miles 275’ w/ weighted vest

 

[brca005]

1 mile walk with Chuck

5 rounds:
Clean and press x5/side
Ring rows x10
KB swings x10
BW squats x10

5 rounds:
Push ups x20
Ring rows x10
KB dead stop swings x10
Deads x10

2 hours jiu jitsu (lunch and evening class)

 

[DoubleDown]

EMOM 16 min
10 Box Jumps
8 KB Front Squats (pair 50lb)
5 Pull-Ups
40 ft Sandbag Carry (100lb)

AMRAP 5 min
8 Hanging Knee Raises
10 KB Russian Twists 50lb

 

[brca005]

100 burpees

5 rounds of 10:
Goblet squats
Ring rows
KB Swings

 

[mtwarden]

6 miles (800') with Tiny Elvis this morning

 

[Jbark60]

5-5-5-3-3-3-1-1-1 back squat worked up to 315
21-15-9-9
Thruster 95
Burpee over bar 6:00

 

[mtwarden]

4 miles (400') with Tiny Elvis this morning

 

[sargent]

2 miles with a 45# pack.

 

[state637]

Conditioning
For Time:
60 DB Farmers Carry Lunges (DB in each hand)
50 DB Snatches (alternating)
40 Box Jump Overs
50 DB Snatches (alternating)
60 DB Farmers Carry Lunges (DB in each hand)

 

[TripleJ]

Every 1:15 for 8 rounds, alternating:
-6 single arm KB deadlifts
-6R/6L bulgarian split squats with single KB


3 rounds for time:
-15 GHD situps
-15 back safety bar back squats @ 120#
-625 meters C2 bike

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis