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 running, medicine ball situp, and deadlifts.
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Is this the one he failed on and fell to his knees? :-)
been there
Warmup

Deadlift to 300# x 5

AMRAP in 20 minutes of
400m run
20 medball situps (10#)
10 sumo deadlift (165#)

5 Rounds plus run
6am
Front Squats to 165 x 5 (PR) Felt good.

WOD ... custom
100 Double Unders
3 sets of 16 Ring Dips (48 Ring Dips)
3 min Squat Mobility

First set of Ring Dips were unbroken with Jane counting them for me. ... thanks Jane! ;)

I figured I would go off that number for the next 2 rounds ... about a minute rest in between sets.
Daily Squats
1 x 135,225, 315, 355

Snatch 3RM
95, 115, 135, 145, 155, 165

Team WOD with Chris:
AMRAP 20 minutes of:
run 400 m
20 med ball situps
10 deadlifts 185lbs
Score: 5 rounds

Nice work partner and the rest of the 7am crew.
AM: Hot Tub/Stretch. CFWUx2. Power Snatch 127x1. Snatch 127x1x2. Power Clean 151x3. AMRAP in 20 minutes of: 400m Run + 20 Med Ball Situps (10 pounds) + 10 Sumo Deadlifts (135 pounds) - 5 Rounds + Run. Fun workout, even if I didn't have a partner for it. ;)
Looking strong as always Paul :)
Light Clean & Jerks
175x1

WOD:
AMRAP in 20 (with Ashley)
400m run
20 situps with medball
10 sumo deadlifts (225#)
total: 3+run+3

Post workout Cora's

Post Cora's coma
Warm up.
1st position Snatch 95x2.
Snatch 110x1x3.
Cleans 160x1x3.
Squat 245x1.

Workout AMRAP 20mins.
400m run
20 medball situps 10lbs
10 deadlifts 95lbs
4rds.
great working with you Kelsey! keep it going :)

Yoga tmr at 8am- come stretch and breathe.

Trail Run Sunday O'dell Park bottom lot 6:30pm. All running speeds welcome..dogs and kids too!
5PM: clean 285x1x5. Took it easy today ... burger soon. :)
OHS to 160x5
90,105,120,135,150,160
Deadlifts to 445x5
245,290,335,380,425,445
Cfwu
Deadlift to 310 x 5.
Happy Friday one and all.
Stretching warm-up

Squats to 135. Got all of em! Full depth, big plates, no box. Dream come true.

Super fun WOD:
AMRAP in 20 min of
150 Single Unders
20 ball situps (10 lb) with Lorraine
10 deadlifts (105lb)

6 rounds + 100

What a great way to end the week. On a roll with squats, super fun WOD with my homey Lorraine - we snacked on that situps shit!!!
Nice work with the big boy plates tonight Becky.
Was sure I posted this last night -oh well!!
CFWU
Deadlift to 160#x5 will add 5# & try belt next week - nice sharing the bar with you Steve
Workout AMRAP 20mins.
400m run
20 medball situps 10lbs
10 deadlifts 95lbs
4rds. + run
Great work partner!
Fun way to wind up the week!
2 new awesome T--shirts to boot!