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

 

[state637]

Conditioning
30 minute AMRAP of:

500 Meter Row
40 Air Squats
200 Foot Farmer Carry
500 Meter Row
40 Bodyweight Walking Lunges
100 Foot Plate Overhead Carry
500 Meter Row
40 Jumping Lunges
50 Foot Burpee Broad Jump

Goal = 2+ Rounds