A. Back Squats – 5 x 5 @ 80% w/2-3 Min Rest
B. 20 Minute AMRAP
5 x Muscle-ups or Strict Pull-ups
10 x Wallballs @ 20lb/14lb
400M Run or Row
C. Group Mobility
-Post results under comments
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A. Back Squats – 5 x 5 @ 80% w/2-3 Min Rest
B. 20 Minute AMRAP
5 x Muscle-ups or Strict Pull-ups
10 x Wallballs @ 20lb/14lb
400M Run or Row
C. Group Mobility
-Post results under comments
Back Squats: 95/95/95/95/95
4 rounds+run+4
5 rounds +1 blue band 14 lbs
Good wod! Glad to get it done before its 90 degrees!
Back squats: 110/110/115/115/115
WOD: 7 rounds with green band. This may have been my favorite WOD ever, love all the running 🙂
Oly program
BS 120lb
WOD 6 rounds. Started with green band, switched to black/14 lb ball
Running continues to get a little easier.
8:00 am: Snatches, KB swings, and DUs
10:00 am: WOD 5 + 5 + 10 + ~175m, MUs w/ red band
Well crap, I meant to put 375m instead of 175m. This site needs an edit button!
Bs: 5×5 @ 150#
Wod:
5Mu, 10wb, 400 m run
3+ 15reps rx
Damn mu!!! I will beat you!
A. BS – 5×5 at 165 lbs.
B. 5 rounds….blue band, 20 lb ball.
Very warm….really slowed my running down, the heat zapped my energy.
A.) Back Squat – 5×5 45/55 (working on form…..)
B.) AMRAP – 7x (blue band; 10lb wall ball)
BS…tweaked my back on my first set at 140, then did two at 135, one at 125….couldn’t do a fifth set…damn!!
WOD 6 rowed 3 with red band and 3 the with blue.
BS 165#
WOD 5+5 blue band
B.S : 5X5 115#
WOD : 5 + 8, red band and 20 # WB.
BS: 105#
WOD: 6 + 5, blue band
great to meet some of the new members — Welcome ladies!
BS @ 235
WOD 6 with green band – Fun WOD. Hard work on the runs, but felt really good after.
30 min bike – 6.75 miles/30 min run – 2.85 miles and then a recovery snorkel/soak in a lake with Josh. Heavenly!
continue to use lighter squat in hopes of rehabbing my hip
WOD: 7 rounds strict pullups in place of muscle ups. Hot but great workout
1×20 Rep BS @265
WOD 5+5MU+10WB.
BS @165
WOD 5 plus 15 running the heat really sucked the life out of me but when all said and done was glad I did it.
Caption: “Power of the Pink!”