Wod

[mtwarden]

strength train this afternoon

squats 5/5/5+/amrap @ 65/75/85/65%
bench 5/5/5+/amrap @ 65/75/85/65%
pullups 23-23-21
dips 2 x 30
core

 

[thinhorn_AK]

Normal kettlebell workout, 70lb kettlebell
-10x10 one hand swing
-13 Turkish getups
-10x7 pull up (dead hang)
-5x12 goblet squat (70lb kb)
-5x20 pushup (that sucked)
-3x15 db curl (35lb)

4 mile dog walk in the AM.

 

[sargent]

Wendler week 1 deadlifts
dips
DB rows

 

[state637]

Strength
Every minute, on the minute, for 10 minutes:
2 Sumo Deadlifts @ 60-65%

*The goal of these pulls is to be as fast as SAFELY possible! Build up to a weight where you can maintain form.

Conditioning
9 Minute AMRAP:

1 Squat Clean @155
2 Bar Facing Burpees
2 Squat Cleans
4 Bar Facing Burpees
3 Squat Cleans
6 Bar Facing Burpees

… etc. adding 1 rep to the squat cleans and 2 reps to the bar facing burpees, each round, until the 9 minutes are up.

 

[Jbark60]

Friday
17.1/21.2
10 alternating dumbbell snatches 50#
15 burpee box jump over 24"
20 snatches
15 bbjo
30 snatches
15 bbjo
40 snatches
15 bbjo
50 snatches
15 bbjo
14:41

Tempo Back squat 4x5 @235 4-4-1

Sunday
5 min to complete 50 ghdsu in remaining time max squats
5 min to complete 50 toes to bar remaining time max squats
complete 300 squats with barbell overhead squats (I got 223 squats in first part of workout, so I had 77 overhead squats) time was 12:35

 

[thinhorn_AK]

Concept 2 rowing
-2x5k HR <140, 3 min between sets
-2x2k HR mid 160s 3min rest between

After work I’ll walk my dogs a few miles.