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 and chinups.
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Anyone else having a Mulan flashback?
DEADLIFT 300 X 5 .. felt great.

AMRAP in 12
200m run with Sandbag
10 Chest to bar chinups

4 rounds with time to spare...but I was good with 4.. :)

Nice work 6am.
Daily Squats 1 x 135, 225, 315, 355
CFWU x 1 + 10 pistols, 10 HSPU + 230 D.U.

Front Squats 3RM
135, 160, 185, 210, 230, 245

AMRAP in 12 minutes of:
200m run with sandbag
10 chest to bar chinups
Estimated: 6 rounds
Actual score: 6 rounds wtih 20 seconds left, I did 7 burpees in that time.

Nice work 6am!

Warm Up
Clean progression to 130x3

WOD: AMRAP 12 mins
200 m Sandbag Run (shed sandbag after 1st run)
10 CtB Pull-ups (subbed Ring Rows)
6 Rounds
Happy Friday!!
Good luck Jane !! Kick some ass in Halifax!
Cleans to 70. Still working on technique
3Km run with Kevin. Pace was great.
Thanks for the company.

Have a good weekend.
Deadlifts to 185# x 5
AMRAP in 12 mins. of:
200m run with sandbag
10 ring rows
Score: 5 rounds
Peter Papoulidis: you worked hard. I hope those that you are carrying is goose feathers.
I just got chills reading the daily quote!
Daily squat to 255

Bench to 195

AMRAP in 12 mins of:
200m sandbag run
10 Chest-to-bar (subbed Ring rows)

Estimated rounds: 6 Actual rounds: 7
run ya' *beep*, run!!!

Deadlift to 275# x 5

Daily Squats to 265# x 1 ** PR
AM: Hot Tub/Stretch. CFWUx1. Front Squat 179x2. Sumo Deadlift 305x5. AMRAP in 12 minutes of: 200m Run (50 pound sandbag) + 10 Chest to Bar Chinups (at a more relaxed pace). 4 Rounds. Lots of maintenance/mobility work.
Cleans to 75. I love cleans day.

AMRAP in 12 min:
200m run with sandbag
10 C2B chinups

4 rounds + 4 burpees in the 15 seconds left before the buzzer went. I hadn't run with a sandbag in a very long time and it felt... As gross as the last time! Woo-hoo! Seriously though, I loved this WOD!
Rest day. 2PM: an hour of (not quite) jerk grip ohs, squat 495x1.
6am Class
Squat Therapy to 145#
3k Run

It was nice to be back after a 9 or 10 day absence. Thanks for running with me, Trish!
Daily squat


2.5k run

270xF PR attempt. (Missed jerk)

AMRAP in 12
200m run (sandbag), 10 pushups, 10 situps
Daily squats to 375x1
Snatch to 145x3

Well that was annoying tonight.
Push Press
45 x 3
55 x 3
65 x 3
70 x 2x f x 1
70 x3
70 x 3
Supposed to go 77# (repeat of last week) - not sure what happened - oh well
AMRAP 12 min
200m Run with Sandbag
10 Ring Rows
5 rounds + run (overtime)
Awesome Deadlifts Naomi!
Nice work 6 'ers
Deadlift to 215 x 5 - felt awesome!

AMRAP in 12 mins of:
200 M run - no sandbad, kills my knees
10 chest-to-bar
4 rounds + 4

Bench press to 95 ( 1 x 95% PM 100)

Super deadlift Naomi!
Good luck in Halifax Jane! Go get em! Yay!
That looks could all run a little faster. lol