Wod

[mtwarden]

5 miles (600') with Tiny Elvis this afternoon

 

[Jbark60]

Every 5 minutes x 5
30 cal ski
20 pull ups
10 snatch 95#
Rounds between 2:33 and 2:50

 

[brca005]

5 rounds:
Deads x8
Jump Lunge x20
Ring Rows x20
Jump Lunge x20

5 rounds:
Kickstand RDL x15R
Kickstand RDL x15L
Band pull-a-part x20
Band lateral raise x10/side

 

[state637]

Strength
Three sets of:
3 Tempo Front Squats @ 3211 + 2 Front Squats (no tempo)
Rest 2-3 minutes between sets

*Start at 60% of 1RM and build based on the ability to hit the tempo on the first rep.

Conditioning
Two sets for times of:

Bike 20/15 Calories
15 Kickbacks
Bike 20/15 Calorie
Rest 3 minutes between sets.

*Rollover counts towards the second bike. So, you just have to end at 40/30 total calories between the two efforts. You do have to stop biking once it hits the initial 20/15 though.

 

[Jbark60]

Chad1000x
1000 box step ups with 45# plate in pack (pack weighed 52#)
55:02 legs are heavy today, last recorded time I could find was from 2020 when I was 39 and got 52:22