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

 

[mtwarden]

5 miles (700') with Tiny Elvis this morning

 

[mtwarden]

strength train

squats 5/5/5+/amrap
bench 5/5/5+/amrap
pullups 20-20-18
dips 2 x 30
core

*will be sore tomorrow for sure; that's what a month's hiatus will do

 

[brca005]

5 rounds:
KB Clean x5/side
KB Push press x5/side
KB Suitcase dead x5/side
--------------
KB Suitcase stepups x8/side
KB Row x8/side
--------------
KB Clean x5/side
KB Push press x5/side
KB Suitcase dead x5/side
--------------
KB Dead x8
Push ups x10

 

[mtwarden]

5 miles (800’) with Tiny Elvis this morning; wee bit sore from yesterday’s lift

 

[aks]

Yesterday Pull Day
50 wide grip pull ups
50 chin ups
50 close grip pull ups
50 close grip legs extended chin ups
50 hanging leg raises

Today push day
50 incline push ups
50 dips
50 diamond push ups
50 navy seal burpees