Wod

[brca005]

4 mile walk (1 with Chuck)

2 rounds of 10:
Goblet clean/OHP/Goblet squat/KB swing

3 rounds of 5:
Goblet clean/OHP/goblet squat/KB swing

3 rounds of 5:
One arm dead (R)
One arm dead (R)
One arm dead (L)
One arm row (L)
KB swing

1 hour jiu jitsu

 

[mtwarden]

5 miles (700') with Tiny Elvis; we let it warm up a bit before we headed out

strength train

squats 3/3/3+/amrap
bench 3/3/3+/amrap
pullups 25-25-24
dips 2 x 35
core

 

[DoubleDown]

Run
• 1 mile for time

Warm up
2 rounds:
• 5 box jumps
• 5 kettlebell overhead press (pair 50s)
• 5 burpees
• 40 ft bear crawl

Strength Block 12min
• Sandbag Shouldering to Stand (100lb)— 4×4
• Weighted Pull-Ups (25lb)— 4×4

Amrap 8min
• 5 Sandbag Bear-Hug Squats (100 lb)
• 40 ft Sandbag Carry
• 5 Box Jumps
• 10 Dips

1-min Finisher: 15–20 Kettlebell curls 80lb