Wod

[TripleJ]

25 minute alternating EMOM (5 sets)
-20 second sprint on assault runner
-10 (5R/5L) med ball tosses to wall
-8 (4R/4L) landmine clean and press
-1 minute backwards sled drag
-rest

 

[JD Jones]

Knee is almost fully recovered

Ran again today at lunch 3.5 miles. Using a chest strap now so I’ll see if there’s any difference in pace tracking bpm this way.

 

[state637]

Strength
Every 90 sec for 12 minutes (8 sets)
Power Snatch x2 95/105/115/125/135/145/150/150

Conditioning
3 RFT:
400m run
10 power snatch @135
5 BMU
My time: 12:33

 

[alindsey1237]

10 rounds
600m run
30 wall balls
20 box jumps
10 sand bag pull throughs


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[jmez]

1-2-3-4-5-6-7-8-9-10
Thruster 95#
Burpee
7 cal ass bike and 10 wall balls after every round

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[sahunter06]

Thursday
Push
Incline db press 15/10/10/10 : 75/80/90/90s
Decline press 15/10/10/15: 145/175/195/115
Seats flys 20/15/12/15
db military press 18/15/15 45s
Rev incline db arnold press 20/15/15/15
db French press 12/10/15: 80/90/65
Cable push down 18/15/15
Single arm exts 3x failure

 

[CRJR45]

Gym day , 1562 steps for 99 flights , 35 minutes.
Bicep curls , 3x15 @60
Lat pulls 3x15@120
Bicep presses 3x15@120
Seated row 3x15@120
Tricep presses 3x15@120
Hammer Crunches 3x15@120
Ab crunches 3x15@70

 

[InkedElkSlayer]

4 warm up sets. Nice, slow tempo and hold on the Deads

5 sets, no rest
Hex Bar Deads- 205 x 5
Pull Up- x 15
Decline Sit Up- x 15

 

[sargent]

2 miles today.

 

[TripleJ]

10 Minute AMRAP:
-5 thrusters @ 115#
-10 chest to bar pull-ups
-15 push-ups


Echo bike sprint, 4 rounds for max calories:
20 seconds on/60 seconds rest

 

[sahunter06]

Pull day
Front pull down 25/15/10/10
Standing one arm row 20/15/15/8
Compound sets:
T bar front pull-down 16/12/12
Barbell seated good mornings 15/15/12 115#
Seated rear delt flys 15/12/12
Preacher bar curl 16/12/10/8 65/75/85#
db curls 12/12/10/8 35-45s

 

[sargent]

3 miles today.

 

[sargent]

6 miles with a 30# pack today.

 

[alindsey1237]

$ in 1600m run

20 min EMOM @155
2 dead lifts
2 hang cleans
2 front squats

$ out 1600m run


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[InkedElkSlayer]

Had to work, so got up early for a quick, steep PT hike then a circuit.

5 sets, no rest
Squat- 45/95/135/185/225 x 10
Floor to OH Barbell Snatch- 45/65/85/95/95 x 7
Toes 2 Bar- x 10

Another hike in the afternoon for a total of 5mi, 1200vert with 30lbs.

 

[CRJR45]

3.5 mile walk followed by three sets of fifteen air squats .

 

[CRJR45]

Gym day , 1573 steps for 98 flights .
Stepped up the weight across the board
Bicep curls 3x15@70
Lat pulls 3x15@130
Seated rows 3x15@130
Tricep extensions 3x15@130
Tricep extensions 3x15@130
Back extensions 3x15@150
Hammer crunches 3x15 @ 130
Ab crunches 3x15 @ 80

 

[InkedElkSlayer]

Chest/Bis
4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12/12/10/10
Farmer’s Carry- 50/60/65/70

Bench- sets of 2 at 205/215/225/235 then straight to Drop set 205/185 x 10/5

2 sets
Incline DB Press- 75 x 10/8
DB Curl- 35s x 8
Farmer’s Carry- 75s

1mi run on 7% incline then 1min Deadhang

 

[JD Jones]

4.4 miles 9:09 pace 136bpm

 

[TripleJ]

5 x 5 bench press

3 rounds for time:
250m run
25 pull-ups
25 ring dips