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

 

[brca005]

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

 

[mtwarden]

6 miles (700’ ) with Tiny Elvis

 

[Jbark60]

For time with my wife
45 partner deadlifts with 405
45 synchro chest to bar pull ups
4:59

 

[state637]

Strength
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build from approximately 60% to today’s heavy complex.

Conditioning
4 Rounds for time of:
500 Meter Row
12 Ground to Overhead @95#
12 Chest-to-Bar Pull-Ups

 

[4phw]

ULRULRR

Upper 2
-Behind the Neck press 2x4-8
-incline 90° upper back row 2x4-8
-machine chest fly 1x5-10
-Weighted pull up 1x5-10
-Preacher Curl 2x8-15
-Tricep Cable Extension 2x8-15

Double progression, sweet spot in volume for me to recover from.

Online health/fitness coach myself. Just found this Rokslide thread.

 

[TripleJ]

10 minute alternating EMOM:
1) 7 strict chin ups
2) 8 parallette shoot throughs



5 rounds for time:
-20 cal row
-15 ring dips

 

[brca005]

10 rounds:
KB swings x6
KB rows x6R/6L
KB kickstand swings x12
KB upright rows x6
KB toe touches x30

 

[sargent]

2 miles with a 28# pack today.