Wod

[state637]

Twisted Aerobic Conditioning

Move tor 40 minutes, BUT we would like tor you to start adding other movements into your Aerobic Conditioning.

 

[rharbaugh]

2.5 miles

 

[brca005]

3.7 mile walk in the woods

5 rounds:
Dead/Goblet Clean/Goblet squat x5
10 push ups
Dead/Goblet Clean/Goblet Squat x3
10 push ups
Dead/Goblet Clean/Goblet Squat x1
10 push ups
Farmers walk x90ft

 

[mtwarden]

5 miles (500’) with my wife and Tiny Elvis; still wintery looking here

 

[sargent]

3x
10 pushups
8 pullups
15 squats
15 sit ups

2 miles today.

 

[state637]

Strength
Take 20 minutes to build to 90% Back Squat
Suggested loading

	*Set 1 - 3 @ 50%
	*Set 2 - 2 @ 60%
	*Set 3 - 1 @ 65-70%
	*Set 4 - 1 @ 70-75%
	*Set 5 - 1 @ 80-85%
	*Set 6 - 1 @ 85+%
	*Set 7 - 1 @ 90+%

Conditioning
Against a 2 minute clock, perform as many reps as possible of:

15 Wall Ball Shots (20/14lbs to 10/9)
12 Sit ups
Max Cleans (power or squat) in the remaining time (70% of 1RM)

Rest 60 seconds between sets and repeat for FOUR SETS

 

[Jbark60]

2-2-2-3 interval 2 min work 1 min rest until 75 overhead squats complete 115#
3 wall walks
15 toes to bar
max ohs in remaining time
11:02

 

[mtwarden]

8 miles (1200') with Tiny Elvis this morning

 

[brca005]

5 rounds:
High pulls/snatch x5R/5L
Dead stop KB swing x10

3.2 mile walk

 

[mtwarden]

strength train (deload week)
3 rds 1 min rest between rds

deadlifts x 5 @ 80%
oh press x 5 @ 80%
chin-ups x 20

 

[rharbaugh]

Five rounds
10 ring rows
10 squats
10 pushups
10 situps

2.5 mile walk

 

[DoubleDown]

1k timed run: no vest
EMOM 16 min (4 cycles):
10 box jumps
7 sandbag squats + 40ft sandbag carry
7 chin-ups
7 pull-ups

 

[sargent]

3x
10 pushups
8 pullups
15 squats
30 second plank

Wendler week 1 bench press
overhead press
incline bench press
1 mile

 

[thinhorn_AK]

Kept it basic but tough yeaterday:

Concept 2 rower
-5000m warmup (19:55)
-6x500m negative splits on all (slowest was 1:56)

-10x8 pull-ups, full lockout at the bottom
-5x10 slant board squats with 70lb kettlebell
-3x12 bicep curl w/40lb dumbbells

Today I’ll probably do 3-4x5k easy on the rower and walk my dogs 5-6 miles.