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 deadlifts, pistols, and running.
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big girl weights!
Squats 1RM
100, 120, 140, 160, 175, 184 (406 lbs) **PR**

AMRAP 10 minutes of
10 Deadlifts 70
10 pistols
200m run
Score: 4 rounds + 20

Nice work 6am!
wu

jerk grip OHS for mobility

WOD AMRAP 10
10 deadlifts (57)
20 squats
200 m run

finished 3 rounds in OT. Thanks for the push, Jodi. :)
Squats 143 x 1

AMRAP in 10 mins of:
10 Deadlifts (100)
20 squats
200m run

5 + 7
Warm up

Press to 22

WOD
AMRAP in 10 mins of:
10 deadlift (30)
10 pistols (did 20 squats)
200m run

Did 3 rounds.

Great work nooners!!!
AM: Hot Tub/Stretch. Warmup. Power Snatch 51/112x1. Squat 90/198x1. AMRAP10: 10 Deadlifts (70/154) + 10 Pistols + 200m Run. Score: 4 + 3.

PM: First bike of the season...was supposed to be an easy 21.3km...wasn't as easy as I was hoping. hahahaha! Still fun to get out.
Mobility
Snatch 66x1x5
Hang CJ 84x1+3
Clean 90x1x5
Pulls 105x3
Front squat 126x3
Noon ..
Mobility .. shoulder stiffness..
2.5K run in 12:40 ... first run this year so was just a steady pace. AC is broke at the office so I'm still sweating..!!
12PM: 40 minute walk with Randall. 2PM: deadlift 260(573)x1x3, 230(507)x3x3, block pulls (just above knee) 270(595)x1x3, 500m row (warm up) + 500m row (1:24.5) + 500m row (cool down), russian swings 40(88)x15x3, sldl 190(419)x3x3.
Press (3r@90%) PM 66kg
35,40,45,50,55,59
10 min AMRAP
10 deadlifts (100kg)
20 squats
200m run
4+3
Split Jerks to 43x2,f
Damn ring rows from yesterday!
Wasn't any better at tennis either, err!
CFWU
Squats to 47kgx5
WOD
10 min AMRAP
10 deadlifts (52kg)
20 squats
200m run
4rds