Wod

[sargent]

Wendler week 1 squats
pullups
1 mile

 

[state637]

Strength
Take 15 minutes to build to today’s 5RM Bench Press!
Suggested loading:

3 reps @ 50%
3 reps @ 60%
3 reps @ 65%
2-3 reps @ 70%
5RM Attempt @ Target Weight (approximately 75-80%)

Conditioning
Against a 2 minute clock, perform as many reps as possible of:

200 Foot Shuttle Run (25 foot increments)
15 Dumbbell Bench Press
Max Distance Walking Lunge (25 foot increments) in the remaining time.

Rest 60 seconds between sets and repeat for FOUR total sets.

*On the 4th set the AMRAP extends to THREE minutes.

 

[Jbark60]

Bench 3x8 205
Strict CTB pull up 3x8 with band

21-18-15-12-9-6-3
Power Snatch 95
Toes to bar
Burpee over bar
16:36

 

[brca005]

5 sets of 10 each:
Goblet clean and squat
Single arm KB row
OHP
Pull ups

 

[mtwarden]

6 miles (800') with Tiny Elvis

 

[state637]

Strength
Five sets of:
3 Front Squats @ 60+%
Rest 2 minutes between sets

*Build based on quality.
Followed by…

One set of:
10-12 Front Squats @ 55-65%

Conditioning
5 Rounds for time:

Row 500m
40 Double-Unders
30 Air Squats
10 Burpees
100 Meter Farmer’s Walk (2-50’s)

 

[Jbark60]

10 rounds emom
1. 5 Bulgarian split squats right leg 75# barbell, 5 strict press, 20 double unders unbroken
2. 5 Bulgarian split squats left leg 75# barbell, 5 strict press, 20 double unders unbroken

3 rounds
235 back squat
25' handstand walk