Wod

[Rusty Shackelford]

8kin EMOM warmup, rotate 45 sec RowErg, banded front squats, db upright rows

5 x 1 low hang power clean, 1 squat clean, 1 front squats, 1 split jerk @75% of limiting movement

3x4 clean deadlift

35 min RowErg to finish off. 106,120m for the month.

 

[JD Jones]

Active rest day... steps work and walk the hound

About mid December I took a look at my programming and made the decision to focus some on mobility and REST. It's been a shift and at times I'm literally still forcing myself to not go lift on off days But I can honestly say taking intentional days off has already paid off just in how I'm recovering. my lifts feel stronger. My sleep is better and my aches aren't constant.

 

[K9kodi]

I have rest time, it’s when I’m sleeping 4 hours a night hahaha. I can’t bring myself to skip

 

[sargent]

Wendler week 1 overhead press
bench press

 

[Rusty Shackelford]

30 mins on the rower this morning

 

[bow_dozer]

WARMUP: 2 Rounds
Fire Hydrants x 10/10/10/10
Band Walks x 20/20
Bird Dogs x 10/10/10/10
Suitcase Crunch x 20

BLOCK 1: 6 Rounds
Assault Bike x 2 min SLOW then 15 sec FAST
Medicine Ball Slams x 10
Repeat WARMUP for 1 more Round

BLOCK 2: 6 Rounds
Ski Erg x 1 min SLOW then 15 sec FAST
Wall Ball x 10

 

[Hardly_Hangin]

Intensity Squat 2x3 @ 350
Snatch grip deficit halting deadlift 4x5 @ 260

Superset leg curls 3x8 with BB rows 4x5

 

[Marbles]

3.5 miles.

 

[state637]

Conditioning
15 minute AMRAP:

9 Toes to Bar
6 Bar Facing Burpees
3 Thrusters