Wod

[sargent]

3 miles today.

 

[QuickTrigger7]

rower 2 min x 25 up downs 5 rounds, ski erg 2 min x 25 deadlifts 135# 2 mile run

 

[trailblazer75]

Monday Push pull strength

5 Minute Ski

Warmup
10 toe pull squats
5/5 Hamstring rocker to world's greatest
10 banded good mornings
10 banded dislocations
10 banded face pull

Movement prep
3 Rounds
10 seated good mornings (60#)
30 seconds left hand suitcase march
30 seconds right hand suitcase march
3/3 Push up pull through (60#)

Block 1
4 rounds
10 deadlift 255#
10 Kettlebell swings 60#

Block 2
4 rounds
10 bench press at 185#
10 Face pull at 60#

Block 3
3 rounds
15 GHD back extensions 45#
15 leg curls 75#
15 sec x 15 sec left/right plank

Yoga cool down

 

[Jbark60]

Friday 3x100' weighted walking lunge used 165#
Saturday rest
Sunday
10 rounds
Every 4 min 35 cal echo bike 20 push ups 30 squats

 

[state637]

Strength
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 5 reps @ 32X1

Start at 60-65% and build to complete the final 2-3 sets at above 70% of your 1-RM Front Squat.

Conditioning
For time:
25 Pull-Ups
50 Wall Ball Shots
100 Double-Unders
50 Wall Ball Shots
25 Pull-Ups

Time Cap = 15:00

 

[brca005]

5 rounds:
KB swings x5
OHP x5R/5L
KB swings x5
Pull ups x5
KB swings x5
Goblet squats x5

1.5 mile walk with 40# pack

 

[TripleJ]

Back squats 8 - 8 - 6 - 4 -4

Start @ 65%, build each round
After each round of squats, do 12 med ball sit-up toss to wall

For time:
9 - 7 - 5
-Thrusters @ 115#
-Bar MU

Since I'm still recovering from my surgically repaired pec muscle/shoulder, I subbed with banded strict muscle ups.

 

[mtwarden]

4 miles (400’) with Tiny Elvis

 

[sargent]

2 miles with a 28# pack today.

 

[trailblazer75]

Tuesday

Conditioning

5 minute jog

Plyo warm up

Run 1 mile as fast as possible
5:54

4 rounds 50# sandbag
3 minute assault bike
60 meter sandbag carry
5x5 sandbag lunges
10x10 sandbag pull through
1 minute sandbag wall sit

Run 1 mile as fast as possible
6:11

 

[state637]

Strength
Ten sets of:
Power Clean + Hang Clean
*Sets 1-3 @ 60-70% of 1-RM Clean
*Sets 4-6 @ 70-80%
*Sets 7-10 @ 80-85%

Conditioning
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Muscle-Up

 

[TripleJ]

28 minute AMRAP:
-10 burpees
-20 double-unders
-300m run
*ADD 5 burpees & 10 DU every round


6 minute EMOM:
20 second handstand hold

 

[Jbark60]

100 toes to bar every break 10 shuttle runs 12:25 sets 21,43,63,83,96,100

 

[brca005]

5 rounds of each 5R/5L:
KB clean/rack squat/reverse lunge
------
KB row/waiters clean/OHP

1.8 mile walk

 

[mtwarden]

5 miles (500') on a gorgeous cloudy and cool day w/ my wife and Tiny Elvis

 

[Cant hit em]

Back squats 5x5
45 min vest walk


Sent from my iPhone using Tapatalk

 

[sargent]

Wendler week 1 bench press and deadlift

 

[Cant hit em]

Got it done early

1.5 mile weighted vest walk

Bench 5x5

12 min amrap
5 pushup
25 single jump rope
10 kb goblet squats


Sent from my iPhone using Tapatalk