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, deadlifts, and strict knees to elbows.
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Squats 5RM DELOAD
65, 75, 85, 95, 105, 115

AMRAP in 12 minutes of:
400 m run
10 Deadlifts 100
5 KTE sub 10 situps
Score: 4 rounds + 200m

Nice work 6am!
wu x 2

pause squats to 42

WOD AMRAP 12
400 m run
10 deadlifts (57)
5 knee raises
2 rounds plus run plus 9. Deadlifts were hard. Fun though. :)
Squats 143 x 5

AMRAP in 12 mins:
400m run
10 Deadlifts (100)
10 situps

4 + run + 11
Warm up

Squats to 46.

WOD
AMRAP in 12 mins of:
400m run
10 strict push ups on knees
5 strict knees to elbow

Did 2 rounds + run.

Great work nooners!!!
Happy 2nd Birthday, Randall!! xoxoxox
AM: 13km bike in the wind. PM: Warmup. Power Snatch 54/119x1. Power Clean + Power Jerk 61/134x1. Squat 99/218x1. AMRAP12: 400m Run + 10 Deadlifts (70/154) + 5 Strict Knees to Elbows. Score: 3+Run. Training while having to use the washroom but the washrooms are broken sucks.
Tonight's shit show at the gym can be summed up in two words. Beer sweats,
AM
Squat 131x5x3
Press 69x5x5
PM
Snatch 74x1x5
Clean 101x1x5
2PM: squat 240(529)x1x2, press 90(198)x1 / 80(176)x5x3, close grip press 75(165)x7x3, 4 rounds of: 10 band pullaparts (light band Defranco style) + 5 strict chinups, 5000m row (easy pace approx 21 minutes)
Squats to 65/143 x 5

WOD
AMRAP in 12 mins of:
400M run
10 deadlifts (70kg)
5 strict knees to elbow
3 rounds + Run in OT

Great work 5ers! Good WOD!
CFWU
Squats to 49kg x5
WOD
AMRAP in 12 mins of:
400M run
10 deadlifts (54kg)
5 knees to elbow
3 rounds + Run
seriously?