#desertfitv4

[desert-fit]

Come Back Ride After Vacation

13 mile ride

[desert-fit]

Rings and Overhead Squats

20min AMRAP

5 pull ups

10 ring dips

15 100lb overhead squats

 Jacobs ladder for 100cal

 4rds

250m row

25 push ups

 1/4 mile run

[desert-fit]

Maxes

Back Squat 330lb (PR)

Push Press 165lb

Bench Press 215lb

Front Squat 255lb

Cleans 235lb

deadlift 395lb

overhead squats 185lb (PR)

Clean and Jerk 220lb (PR)

[desert-fit]

Ruck and Overhead Squats

4 mile 55lb ruck march

 5/3/1 overhead squat @75/85/95%

 4rds

25 double unders

25 push ups

[desert-fit]

Long ride and WOD

15 Mile bike ride

 5/3/1 Bench Press @75/85/95%

 4rds

10 95lb Snatch

25 Push ups

[desert-fit]

Weighted Team Run

6 Mile run w/ a team

3 different types of weight (logs, slosh tube, water cans, tires, etc...)

2 miles with the different weight, split the weights between the team

[desert-fit]

Back Extension, Pull Ups, and Swim

5/3/2 Clean and Jerk @75/85/95%

 4rds

10 pull ups

10 back extensions

 100 Push ups

 Swim:

200m warm up

x6 50m sprint, 50m rest swim

200m cool down

[desert-fit]

frontSquats and WOD

5/3/1 Front Squat @75/85/95%

 4rds

400m run

25 Push ups

 5k Run