Wod

[mtwarden]

4 miles (400') with my wife and Tiny E

 

[Jbark60]

10-8-6-4-2 clean and jerk 135/155/165/185/215

16min AMRAP
20 ttb even rounds 20 ghdsu odd
15 deadlift 185
10 handstand push ups
6 rounds

 

[rharbaugh]

Four rounds
15 ring rows
15 pushups
15 sit-ups
20 dumbbell overhead lunges

One mile @ 5%

 

[brca005]

3 mile walk with Chuck

5/3/1 per side:
Dead
Clean
OHP
Row
x5 rounds

 

[DoubleDown]

4 rounds circuit
KB Deadlift
KB Bent-Over Row (L/R)
KB Hammer Curls
KB Single-Leg RDL
KB Upright Row
Russian Twists

 

[state637]

Strength
Every minute, on the minute, for 3 minutes:
Snatch Balance + Overhead Squat @ 50-60% of 1RM Snatch

Followed by…

Every 2 minutes, for 12 minutes (6 sets of):

Snatch
*Set 1 – 1.1 reps @ 61-66%
*Set 2 – 1.1 reps @ 66-71%
*Set 3 – 1.1 reps @ 71-76%
*Set 4 – 1 rep @ 76-81%
*Set 5 – 1 rep @ 81-86%
*Set 6 – 1 rep @ 86+%

Conditioning
For total time:

10 Burpee Box Jump Overs
20 Calorie Row
10 Burpee Box Jump Overs

Rest 3 minutes, then…

10 Calorie Row
20 Burpee Box Jump Overs
10 Calorie Row

Goal = < 14 Minutes (including rest)
Cap = 16 Minutes

 

[Jbark60]

Bench press 20@135 14@155 10@175 6@205
100 walking lunges with 70# dumbbells every break 6 floor press with dumbbells