Wod

[brca005]

1 round:
Snatch to Thruster x5R/5L
Goblet walk x50ft
KB swing x10
KB dead x10
...had a brain fart and forgot to do the 3 and 1 reps...oh well...

3 rounds:
Snatch to thruster x5R/5L
Goblet walk x50ft
Snatch to thruster x3R/3L
Goblet walk x50 ft
Snatch to thruster x1R/1L
Goblet walk x50ft
KB swing x10
KB dead x10

 

[state637]

Strength
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
Set 1 – 8 reps
Set 2 – 6 reps
Set 3 – 4 reps
Set 4 - 2 reps
Set 5 – 1 rep
Set 6 – 1 rep
Set 7 – 1 rep
Set 8 – 1 rep

• Work up to a heavy single for today with great form

 

[Jbark60]

1 mile hill run warm up 8:00

5 rounds
30 cal row
10 db bench press 70's
10 hand stand push ups
10 dips
20 push ups

 

[mtwarden]

5 miles (500’) with Tiny Elvis

 

[brca005]

5 rounds:
SA KB row x10R
KB rack walk x50ft R
SA KB row x10L
KB rack walk x50ft L
KB swing x10

 

[state637]

Twisted Aerobic 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]

low 70's yesterday for highs, low 30's today for highs 5 miles (500') with Tiny Elvis

 

[state637]

Strength
Every 90 seconds, for 15 minutes (10 sets) of:

Power Snatch from Mid-Patella x 3 reps

Conditioning
Annie With a Twist
In 15 minutes:

For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars

*Complete 3 snatches (each arm) after each round 50# DB

 

[Jbark60]

3 rounds
25 burpees over bar
25 thrusters 95
1 mile run
3 rounds
75 double unders
25 snatches 95
100 cal echo bike
38:55

 

[mtwarden]

6 miles (1200') w/ Tiny Elvis this morning

 

[brca005]

3 rounds:
Thruster x3R
Rack Carry R x25ft
Thruster x3L
Rack Carry L x25ft
Rack squat x3R/3L
Goblet carry x25 ft
OHP x3R/3L
Goblet carry x25ft

2 rounds:
KB dead x5
Rack carry R x25ft
KB dead x5
Rack carry L x25ft
OHP x3R/3L
Goblet carry x50ft

 

[Mike Islander]

Another hot hour on the YZ250X woods beast. Rode the sandy whoops of the Wambaw Cycle Trail south loop. Average heart rate 145 bpm.

 

[Cant hit em]

Bench 5x5
Close grip bench 3x8
Overhead press 3x6

2 mile ruck


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[mtwarden]

5 miles (500') with Tiny Elvis; North end of the Big Belts got a freshening last night

 

[brca005]

5 rounds:
KB snatch x5R/5L
Farmers walk x90ft
KB row x5R/5L
Farmers walk x90ft
KB dead x5
Farmers walk x90ft

 

[sargent]

Thursday: Wendler week 3 overhead press
bench press

Yesterday: Wendler week 3 squats
pullups
1 mile

2 miles today.

 

[mtwarden]

4 miles (400’) with Tiny Elvis

 

[Cant hit em]

Deads 5x3
Barbel row 4x8
Hang Power clean cycle 4x6
10 sets :30 sec jump rope :30 rest

2 mile hike


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[state637]

Strength
Five sets of:
Front Squat x 1-2 reps
(load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM)

Rest 30 seconds

Seated Dumbbell External Rotations x 6-8 reps each @ 2111 (2 sec down, 1 sec hold at bottom, 1 sec up, 1 sec hond at top)
Rest 30 seconds

Conditioning
For Time:

Run 800m
25 Goblet Squats 70# DB
25 Burpee Box Jump-Overs

 

[Jbark60]

Friday
3 min on 1 off until 100 cals on echo bike
80' walking lunge with 2 50# dumbbells
max cals

Sunday
8 rounds
400m run
20 squats
15 push ups
10 pull ups
15 pushups
20 squats
31:20