Wod

[D_Eightch]

Back Squat
Five sets of:
Back Squat x 3-5 reps @ 3 sec negative
Rest 60 seconds
Single-Arm Db/Kb Row x 8-10 reps (each arm) 55/35
Rest 60 seconds


AMRAP 10
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
Weight: 115/85
You must perform 5 burpees any time you drop weight

 

[mtwarden]

2.5 miles w/ Tiny Elvis and darling wife

 

[D_Eightch]

Push Press
Four sets of:
Push Press x 5 reps
rest 90 seconds
Dumbell Walking Lunges x 10 each leg (50/35)
rest 90 seconds

For Time
Row 500 Meters
30 Toes to Bar
Run 800 Meters
30 Toes to Bar
Row 500 Meters

 

[PJG]

3 rounds of:

30 air squats

400m run

20 pull ups

 

[TripleJ]

10 minute EMOM...

3 Ring Muscle ups



Followed by "JT"

21 - 15 - 9

Handstand Push-ups

Ring Dips

Push-ups

 

[jmez]

Front squat
3 @ 82%
1 @86%
3 @ 82%
1 @ 92%
3 @ 82%
1 @ 95%
10 back squats at 80% of FS max

3 rounds
400m run
21 burpees

 

[Jtelarkin08]

I worked on my front squat tonight. Started out light at 135 and did a few sets of 12 then worked my way up to 185(which is as much weight as i have in my garage gym) for a few sets of 5

followed that up with abs

 

[mtwarden]

survived another 20 mile race- barely! right now I've sworn this race off for next year, come spring being the dumbass I am- I'll probably hit the register button again

 

[mtwarden]

a 4-ish mile recovery hike with my wife and Tiny Elvis- felt good to stretch the legs, plenty of soreness still, but better

 

[Jtelarkin08]

I did "Cindy" while my kiddos were napping today.
20 min amrap
5 pull ups
10 push ups
15 air squats.

I got 15 rounds but should have gotten a few more


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[D_Eightch]

Back Squat
Five sets of:
Back Squat x 2-3 reps @ 30X1 (3 second negative, 0 pause at bottom, 1 second rest at top)
Rest 15-20 seconds
Strict Supinated-Grip Pull-Ups x 10-12 reps
Rest 3 minutes

4 sets of 2 Min AMRAP
250 Meter row buy-in
Max squat cleans (135/95)
2 min rest between sets

 

[PJG]

for time:

10 burpee box jump overs 24/20

20 kb swings 24/16

30 wall balls 30/20

400m run

30 wall balls

20 kb swings

10 burpee box jump overs


Got some running in this weekend also, six miles yesterday.

 

[jmez]

3 rounds
6 one legged lateral box step ups 20", (basically a pistol on a box) these are really hard
Farmer carry 50' pick weight

18 min every 2 min back squat
6 @ 60%
4 @ 70%
2 @ 75%
6 @ 70%
4 @ 75%
2 @ 80%
6 @ 75%
4 @ 80%
2 @ 85%

3 Rounds for time
10 power clean 135#
10 front squats 135#
10 push jerk 135#
50 double unders

 

[mtwarden]

I'm going to have to try Cindy- it's similar to Murph w/o the runs on the ends and has time limit

weights this evening- no squats!
bench 3x5, deads 3x5, overhead press 3x5, pullups 3x12, dips 3x30, core

a couple of pics from the race; you can see the joy in my face

 

[PJG]

3 rounds of:

5 pull ups

10 push ups

15 air squats

12 deadlifts 155/105

9 hang power cleans

6 jerks

 

[D_Eightch]

Strict Press
4 x 5 with 3 sec negative (75% of strict)
rest 2 - 3 min between sets


12 Min AMRAP
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

 

[TripleJ]

AMRAP 15 minutes


200M run

7 Toes-to-Bar/Pull-ups (Each rep is 1 T2B followed by 1 pull-up)

1 Rope Climb 15'

 

[PJG]

AMRAP in 18 of:

500m row

40 walking lunges

30 sit ups

 

[TripleJ]

7 mile run yesterday.


Today...

3 Rounds for time

800M Run

5 Clean & Jerks (185/135)

4 Bar Muscle-ups

 

[Brandon Pattison]

4 mile run


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