Wod

[aks]

Leg day

5 sets of each

Db squats
Db stiff legged deadlift
Leg extension
Db step back lunge
Kettlebell swings

Finish off with 5 minute jump rope

 

[state637]

Strength
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)

Conditioning
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Rowing, Biking, Skiing, Burpees (for calories or reps)
Minute 2 – Strict Pull-Ups
Minute 3 – Alternating Reverse Lunges with Dumbbells
Minute 4 – Sit ups x 45 Seconds

 

[Jbark60]

Friday
EMOM x 5
1. 10 toe to bar +1 every round
2. 10 Death march steps with 40# dumbbells
3. 10 GHDSU +1
4. 10 Death march steps

Saturday
EMOMx15
1. 10 Cal AB
2. 15 Cal row
3. Even 6 per leg lunge/Odd 10 burpees

Sunday
300 thrusters with 45# barbell
EMOM 5 burpees
21:58

 

[sargent]

3x
10 pushups
8 pullups
15 squats
30 second plank

2 miles today.