Wod

[TripleJ]

Every 1:30 for 8 rounds:
-1 high hang snatch + 2 hang snatches (building from 60%)


15 minute Alternating EMOM:
1-20 box step-ups (20")
2-16 alt hang DB snatches (50#)
3-Max cal echo bike
4-Rest
5-Rest

 

[Marty]

Forgot to post up yesterday, it was...

• Warm-ups: rotational pushups, MFF reaches, plyos bench pushup, and band work
• Barbell Benchpress: 185# x 6, 3 x sets of 3 reps at #225, then 10x bodyweight benchpress (165# for me) with bands to increase tension was you push toward the end of the rep. Rest between sets.
• Superset #1 3 sets of 8 reps
  • Weighed Pushups (used a 45# plate)
  • Single Arm Tricep Extensions with band
• Superset #2 3 sets of 8 reps
  • Pullups, strict
  • 135# floor wipers
  • 135# barbell row
• Cooldown: 15 minutes walking at 15% incline slowly

Today, was a simple- 5 miles run.

 

[brca005]

5 rounds:
KB power snatch x5R
Pull ups x5
KB power snatch x5L
Pull ups x5
KB suitcase dead x5R
Push ups x10
KB suitcase dead x5L
Push ups x10

 

[mtwarden]

Beautiful day here, partly cloudy highs in the low 60's—perfect!

8 miles (1100' ) w/ Tiny Elvis

 

[trailblazer75]

5 minute row
Plyo warm up

Block 1 emom
3 rounds
Dumbbell rack reverse lunge 6x6
Dumbbell reverse lunge 10x10
Jump lunge 12x12

Block 2 emom
6 minutes
10 pull ups

Repeat block 1

Block 3
3 round
Seated lat pulldown 10
Single leg hip thrust 10x10
Goblet Cossack squat 10x10

Finisher
Single arm DB bent row 10x10
Standing Fire hydrants 20x20

Yoga cool down.

 

[mtwarden]

stength train this afternoon—Wendler deload week

5 rds/1 min rest between
deadlifts x 5@70%
oh press x 5@70%
chin ups x 15

 

[jjschuh]

Legs/core day today:

Single leg on leg press
4 x failure

Hack squat
4 x 5
hanging leg raises
4x10

Leg extensions
4 x 10
Cable side bends
4 x 10

leg curls
4 x 6
Cable twists
4 x 8

 

[sargent]

2 miles with a 28# pack today.

 

[trailblazer75]

CONDITIONING Warmup #2:

Cardio x 3-5 minutes

Complete 2 Rounds of:

Sliding Squats x 5/5

Inchworm Pushups x 5

Scorpion Stretch x 5/5

Thread the Needle x 5/5

Explosive Lunge Jumps x 10/10

BLOCK 1: x 2 Rounds

Ski Erg (RPE 6/10 - Zone 2 HR) Sled Push Pull (75% BW) KB Bell Up Carry x 3 min

x 3 min

x 50 yards per side

BLOCK 2: x 2 Rounds

Rower (RPE 6/10 - Zone 2 HR) Plate Supermans x 10 -->Thread Needle x 5/5 DB Suitcase Farmer Carry x 3 min

x 2 Rounds

x 50 yards per side

FINISHER: x 2 Rounds

Treadmill Incline Walk (15% incline - 2.5-3mph) DB Stablity Ball Crunch x 3 min

x 20

SB Prone Tucks x 20

CONDITIONING Cool Down #2: x 1-2 Rounds

Cobra Stretch x 30 sec

Frog Pose x 1 min

Adductor Release x 1 min/1 min

 

[state637]

Aerobic 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.

 

[mtwarden]

5 miles (500') on another nice cool day

 

[sargent]

2 miles with a 28# pack today.

 

[state637]

Strength
Every 2 minutes, for 20 minutes (10 sets):
Push Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%

Conditioning
Against a 2-minute running clock
Run 100m
Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.