Wod

[sargent]

Wendler week 3 overhead press and squats
bench press

 

[sargent]

5 miles with a 28# pack today.

 

[mtwarden]

4 miles (400') with Tiny Elvis

 

[mtwarden]

strength train this afternoon

squats 3/3/3+/amrap @70/80/90/70%
bench 3/3/3+/amrap @70/80/90/70%
pullups 25-23-21
dips 2 x 35
core

 

[Jbark60]

Friday
500m row
50 ghd situps
100' dumbbell overhead walking lunge with 50# dumbbell
1000m bike
5:58

Sunday
50 air squats
10 rounds
5 yard walking lunge with 50# dumbbell
10 alternating devil's press with that dumbbell
5 yard walking lunge
20 goblet squats with dumbbell
finish with 50 air squats
29:30

 

[mtwarden]

5 miles (500') with my grandson and Tiny Elvis

 

[TripleJ]

Saturday was a backyard workout. I shoveled, wheelbarrowed, and spread 2,000 lbs of 1/2"-3/4" round river rock.


Today: 25 Minute alternating EMOM:
1) 15 cal row
2) 12 box jump overs, 24"
3) 3 power cleans + 3 front squats + 3 push jerks (building from 60% of push jerk 1RM)
4) rest
5) rest

I was able to hit a post-surgery PR weight on the push jerks, still a decent way to go to get back