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.
0 people think this is awesome.
Anyone else having a Mulan flashback?
6am
DEADLIFT 300 X 5 .. felt great.

WOD
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

WOD:
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!
CFWUx2
Cleans to 70. Still working on technique
WOD:
3Km run with Kevin. Pace was great.
Thanks for the company.

Have a good weekend.
Deadlifts to 185# x 5
WOD:
AMRAP in 12 mins. of:
200m run with sandbag
10 ring rows
Score: 5 rounds
scre
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

WOD
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!!!
Warmup

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#
WOD
3k Run

It was nice to be back after a 9 or 10 day absence. Thanks for running with me, Trish!
11AM
Daily squat
310x1

Snatch
200x1
205xF

Wod:
2.5k run
12:57

5PM
CnJ
255x1
270xF PR attempt. (Missed jerk)

Wod
AMRAP in 12
200m run (sandbag), 10 pushups, 10 situps
4+run
Daily squats to 375x1
Snatch to 145x3
80,95,110,125,135x2

Well that was annoying tonight.
CFWU
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
WOD
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!

WOD
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 whimpy...you could all run a little faster. lol