Wod

[brca005]

3 rounds:
Push up/Thruster/KB swing x3
Push up x5
KB clean x5
KB dead x5
Farmers walk x90 ft

...just time for a quick workout, just enough to get a sweat

 

[sargent]

Wendler week 1 overhead press
bench press
1 mile

 

[state637]

Conditioning
Nicole
20 Minute AMRAP
Run 400m
Pull Ups (max set without coming off the bar)

 

[Jbark60]

Bench Press
Max reps rest 3 min between
225 6
185 14
135 24

4 min on 4 min off x 4 rounds
AMRAP
30 double unders
15 snatch 75
3+16, 3+15, 3+20, 3+31 new jump rope

 

[mtwarden]

5 miles (600') with my wife, youngest daughter, daughter's friend and Tiny Elvis

Tiny Elvis always serious in photos

 

[mtwarden]

strength train this afternoon—Wendler deload week

5 rounds/1 min rest between rds
deadlifts x 5 @70%
oh press x 5 @70%
chinups x 20

 

[sargent]

2 miles today.

 

[state637]

Conditioning
Memorial WOD for a friends pup
“Dexter”
For Time:
18 Thrusters @95
36 Box Step Ups 24”
6 50ft Shuttle Runs (25ft down, 25ft Back)
Rest 1 Minute
15 Thrusters
30 Box Step Ups
5 50ft Shuttle Runs (25ft down, 25ft Back)
Rest 1 Minute
12 Thrusters
24 Box Step Ups
4 50ft Shuttle Runs (25ft down, 25ft Back)
Rest 1 Minute
9 Thrusters
18 Box Step Ups
3 50ft Shuttle Runs (25ft down, 25ft Back)
Rest 1 Minute
6 Thrusters
12 Box Step Ups
2 50ft Shuttle Runs (25ft down, 25ft Back)
Rest 1 Minute
3 Thrusters
6 Box Step Ups
1 50ft Shuttle Runs (25ft down, 25ft Back)

 

[Jbark60]

26 Quarterfinals Even 1
10 shuttle run (25' down and back so 50' total)
20 overhead squats 115
30 burpees over bar
1min rest
30 burpees over bar
20 overhead squats
10 shuttle runs
8:14

Clean and Jerk
10@115
8@135
6@155
4@175
3@185
2@235
1@255

 

[mtwarden]

6 miles w/ my wife, daughter & friend and Tiny Elvis—a hour and a half soak after at our local hot springs

500 mile mark in the rear view mirror!

 

[brca005]

5 rounds of 10:
Push ups
KB Dead
KB swings

5 rounds:
Rack squat x5R
Push press x5R
Pull ups x5
Rack squat x5L
Push press x5L
Pull ups x5

5 rounds of 10:
Push ups
KB dead
KB swings

 

[sargent]

Wendler week 1 squats
pullups
1 mile

 

[state637]

Conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.

Row, Run Outdoors or on a Treadmill, Bike, Elliptical Machine, etc.

 

[Jbark60]

20 min AMRAP 1.3 mile run into max cals on echo bike (60) at zone 2

 

[mtwarden]

7 miles (900') with my youngest daughter and Tiny Elvis

 

[sargent]

Wendler week 1 bench press
overhead press

 

[state637]

Strength
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 3 reps @ build up to 85%

Conditioning
7 minute AMRAP
1 Goblet/Front Squat
2 Russian DB/KB Swings
3 Goblet/Front Squat
4 Russian DB/KB Swings
5 Goblet/Front Squat
6 Russian DB/KB Swings

…and so on, following the pattern.

 

[Jbark60]

30 min EMOM if you fail a minute, you are done
1. 10 burpee box jump over
2. 15 alternating DB snatch 50
3. 20 cal row
made it to 27 min I got 16 cals in the 8th round

5x6 back squat 235 + 5 box jump E2MOM

 

[mtwarden]

4 miles (400') with Tiny Elvis; got a couple of inches of snow in town, but 6-10" in the mountains