The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes kettlebell swings, overhead lunges, and running.
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6am (day4)
Wasn't feeling myself this morning (just tired and sore/tight) and I almost canceled for a rest day...but instead.

Deadlift RESET to 275 x 5 ....found this nice and light.

WOD AMRAP in 20 min
20 KB Swings (1.25 Pood) Blue
20 OH Lunges (45lbs)
400m Run

First round felt good ... HOWEVER on the second run I had to slow down ...developed a stitch in my side and it would not go away ... I know I should had sucked it up and pushed harder but I did end up slowing down instead ... oh well, this was supposed to be my rest day... no? ;)

Total: 3 Rounds + 40 ... I made sure to avoid the last run so my last 20 lunges were extra slow. ;)

Will try this one again on Saturday perhaps.
I was hoping to have started kicking this cold or flu that I have by today, but no dice I'm afraid. The only reason for me to come in today like I'd hoped to would be if everyone else wants a few days off work.
Cleans 3RM
135, 155, 180, 205, 220, 235 *Matches PR*

WOD: AMRAP in 20 mintures of:
20 kettlebell swings 1 pood
20 Overhead lunges 45 lbs
400 m Run
Score: 5 rounds + 40 + run.

Left for my last run with 60 seconds on the clock. So can't claim the 6 rounds.

Cleans were flying today. Touch and go with 235. PR next week for sure :)

Nice work 7am!
AM: Hot Tub/Stretch. CFWUx2 (no TGU). 1st Position Snatch practice 101x2x2. Cleans 157x1x3. Front Squat 166x1x2. AMRAP in 10 minutes of: 10 Russian Kettlebell Swings (1 pood) + 10 Overhead Lunges (10 pounds) + 200m Run - 5 Rounds + 3 Swings. Light effort today - all good. :)
Booooo Tyler!! Feel better!
I'll start feeling better when the congestion in my chest starts to clear up and I can breath normally again.

CFWU

EMOM 10 mins: 1st position snatch 55x2
EMOM 10 mins: hang cleans 75x2

Front squats 95x2, 115x2, 125x2, 135x2

WOD: Amrap in 13 mins:
20kb swings (russian)
20 good mornings with sandbag
400m run

3+ 30
Warm up
Daily squats to 170x1. PR just for the fact that I did this weight three days straight without failing once :)

Power cleans to 90x3.

WOD
AMRAP in 12 mins of:
20 kettlebell swings (yellow pod)
20 overhead lunges (10)
400m run

Did 2 rounds.

Great work nooners!!!
Have a great day and weekend!!!
CFWU
Deadlift to 150 X 5 - felt pretty good - still working on my form. Fun working out with you Hilary & Marc!
WOD AMRAP in 20 min
20 KB Swings (.75 Pood)
20 OH Lunges (10lbs)
400m Run
5 rounds
Enjoyed this work out. Cool in the gym and hot outside!!!!
Dead lifts to 150x5
Then day 2 of my self imposed "learn to run 5 km by the end of the summer" program. Made it to the old hospital and then came back. No idea what distance that is. Feeling proud! Nice lifting with you Bernie and Marc! Great work sixes!
Noon:
Deadliftsx5 to 230

5:30
Amrap in 20
20 kettle bell swings
20 sand bag good mornings
400m run
5 rds+40
Nice deadlift prs Lucas , Rob and Adam!
Warm up.
Snatch 1st position 65x2x2.
Clean and Jerk up to 155x1.
Cleans 160x1x3.
Front squat 195x1.
5rds of:
20 kb swing (1)+20 lunges+200m run.
Good work Jodi!
PM 37km bike. Gorgeous out!
Snatch
-build up to 165x1

lots of misses, right foot seems to have a mind of its own
I also do some of those things..