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

 

[mtwarden]

5 miles (500') with Tiny Elvis

 

[sargent]

7 miles today.

 

[Hardly_Hangin]

Intensity bench
Volume Press LTEs

 

[sargent]

Wendler week 1 bench press
overhead press
3 miles today

 

[state637]

Conditioning
Move for 40 minutes, BUT start adding other movements into your Aerobic Conditioning.

5 minutes of Rowing, Biking or running with 2 or 3 minutes of

box jumps, jump rope, wallballs, burpees - keeping your HR between 24-26 beats per 10 sec while doing these movements. You will really have to test out the pace of movement to make sure you don't exceed 24-26 beats.

 

[mtwarden]

4 miles (400’) with Tiny Elvis in light rain (snow in the mountains)

 

[brca005]

3 rounds of 8/5/3:
KB dead
KB row
OHP per side
KB swing

5 rounds:
10 pull ups
20 push ups
30 BW squats

2.6 mile walk with 40# pack

 

[mtwarden]

strength train this afternoon

deadlift 5/5/5+/amrap
oh press 5/5/5+/amrap
weighted lunges x 2
chin-ups 28-28-27

 

[Hardly_Hangin]

Intensity squat 1x3 @ 365, 1x5 @ 335
Power clean 5x3 @ 195
Rest pause Leg curl

 

[state637]

Open 26.2
For time:

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups ( I did BMU’s and got 6)

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

 

[Jbark60]

See above post for workout
26.2
12:14 used low rings so all muscle up reps were singles

 

[brca005]

5 rounds:
KB Swings x10
Push press x5R
KB Sumo dead x10
Push press x5L

5 rounds:
10 ring rows
20 push ups
30 BW squats

5 mile walk with 20# vest

 

[sargent]

3 miles with the kids.