Wod

[state637]

Strength
Deadlift

*Set 1 – 4 @ 65-75%
*Set 2 – 3 @ 75-80%
*Set 3 – 2 @ 80-85%
*Set 4 – 2 @ 85+%
*Set 5 – 2 @ 85+%

Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3, 4, and 5.

Conditioning
Every 2 minutes, for 16 minutes (4 sets of):

Station 1:Bike 10 Calorie SPRINT
Station 2: 20 Russian Kettlebell Swings

 

[bow_dozer]

Strength
Deadlift

*Set 1 – 4 @ 65-75%
*Set 2 – 3 @ 75-80%
*Set 3 – 2 @ 80-85%
*Set 4 – 2 @ 85+%
*Set 5 – 2 @ 85+%

Rest 60 seconds after sets 1 and 2. Rest 2 minutes after sets 3, 4, and 5.

Conditioning
Every 2 minutes, for 16 minutes (4 sets of):

Station 1:Bike 10 Calorie SPRINT
Station 2: 20 Russian Kettlebell Swings

Heck yeah. What’s your DL first set weight?

 

[brca005]

5 rounds:
DB Deads x8
DB row x8
————————
DB press x8
DB swing x8
X2
————————
DB Dead x8
DB row x8
————————
Push ups x20
BW squat x20

20 min interval on treadmill

 

[sargent]

Wendler week 1 squats
incline bench
pullups
2 miles today.

 

[mtwarden]

5 miles (700’ ) with Tiny Elvis

 

[Marbles]

2 hr, 15% treadmill hike in Z1/Z2.

 

[sargent]

4 miles today.

 

[Marbles]

Four 8 minute Z3 intervals with 7 minute recovery in-between.

 

[state637]

Heck yeah. What’s your DL first set weight?

First set was @285

 

[state637]

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

Push Jerk

*Set 1 – 3 @ 65-70%
*Set 2 – 2-3 @ 75-80%
*Set 3 – 1-2 @ 80-85%
*Set 4 – 1 @ 85-90%
*Set 5 – 2-3 @ 75-80%
*Set 6 – Max Reps @ 70%

Conditioning
For time:

50 Double Unders
10 Front Squats
Rest exactly 60 seconds, then…
40 Double Unders
8 Front Squats
Rest exactly 60 seconds, then…
30 Double Unders
6 Front Squats
Rest exactly 60 seconds, then…
30 Double Unders
6 Front Squats
Rest exactly 60 seconds, then…
10 Double Unders
2 Front Squats

*Barbell comes from the floor each time.
**Please adjust weights to something that could be performed unbroken, a suggestion would be…
10 @ 50% of 1RM Clean
8 @ 60% of 1RM Clean
6 @ 70% of 1RM Clean
4 @ 80% of 1RM Clean
2 @ 85-90% of 1RM Clean

Goal = <12 Minutes (including rest)
Cap = 15 Minutes

 

[Jbark60]

10-1
Deadlift 1.5 BW 275
Bench Press BW 195
Front squat 0.75BW 155
Not for time just tried to keep it as an emom per lift

 

[mtwarden]

6 miles (600’ ) with Tiny Elvis

 

[sargent]

Wendel week 1 bench press
overhead press
dips
DB chest flys
Echo bike sprints

 

[sargent]

1.5 miles with my daughter.

 

[mtwarden]

7 miles (1000') with Tiny Elvis today