Wod

[sargent]

3 miles today.

 

[T-town]

3.5 miles with 30 pounds this morning

 

[sahunter06]

@InkedElkSlayer
Agree with you 100%. Injuries nag a little longer as we age.

 

[sahunter06]

Installed heart pine flooring on Wednesday
Does pack having some effect. Just work through the nerve damage.

Thursday
Push day
Incline db press
Left 15/12/10/15 55/60/65/50
Right 15/12/10/7 55/65/80/90
Flat flys 15/15/15/12
db lateral raises 20/18/18/15
db shrugs 25/18/15
Single arm skull crush cables 20/18/15/15
Single arm push down 18/15/15/12
Barbell hanging curl 25/20/15/12 3 sec eccentric 45/45/65/65#
Hammers 12/10/10 45/40/35

 

[Desk Jockey]

Dia de Los muertos

warmup - rows, back stretches

strength:
warm up dead lift with 5 sets building
deadlift 80-90% of 1 RM - 1 rep EMOM for 10 mins - watch your form

Metcon:
50 wall balls
30 T2B
50 cal row
30 T2B
50 wall balls

 

[CRJR45]

I started a remodel job , doing a condo by myself . Installing the LVP is hell on my legs , up , down , all day long , LOL
Today was gym day
Stair stepper , 2123 steps for 133 floors
Rotary torso 3x20@180 right and 3x20@180 left
Hanging leg lifts 3x15
Hanging knee lifts 3x15
Bicep curls 3x15@80
Tricep extensions 3x15@140
Lat pulls 3x15@140
Seated rows 3x15@140

 

[Rusty Shackelford]

5 min warmup

Back squat
4x6@61%, 70%, 75% 75%
Front squat
4x5@60,65,70,70%

MetCon-
3 rounds
400m run
10 power snatch
10 pull ups

5 min rest

800 m run
20 power snatch
20 pull ups

Accessory work

 

[mtwarden]

4 miles (800’) with 50# pack, accompanied by my wife and Tiny Elvis

 

[TripleJ]

Every 90 seconds for 6 rounds:
4 barbell front rack lunges (2L/2R)

7 rounds for time:
-1 rope climb
-3 squat cleans @ 65%
-12 cal row

Tabata plank holds

 

[state637]

Strength
C&J
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 2 reps

Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final 6 sets at 85% if you know your percentages

Conditioning
12 min AMRAP
20 cal assault bike
10 pull ups
5 C&J @135

 

[dtrkyman]

Sent from my iPhone using Tapatalk

 

[FlyAK]

1 mile run
4x400m hill sprints
2.5 mile run
4x25 4 count flutter kicks

 

[sargent]

5 miles with a 50# pack today.

 

[rharbaugh]

6 mile run


Sent from my iPhone using Tapatalk

 

[mtwarden]

5 miles (600') with a 50# pack, along w/ Tiny Elvis; we started early- going to be flirting with 100 degrees the next couple of days

 

[dtrkyman]

Balance work, light cardio warm ups.

Back, pull ups, dumbell rows, seated cable rows lat pull downs.

30 minutes elyptical.

Planks

 

[CaliWoodsman]

Bench press, rows, calf raises, and lunges. Finished off with the assault bike.

 

[sargent]

6 miles with a 50# pack today.

 

[mtwarden]

5 miles (900') w/ 50#'s; no pack for TE

 

[dtrkyman]

Balance work and cardio warm ups.

Arms, the usual suspects, drop set for dumbell curls.

Sprints on the treadmill 6% incline half hour.