Wod

[state637]

7 mile trail run.

 

[mtwarden]

looks like I've had almost a two week hiatus from the gym; strength trained this afternoon

5 rds (1 min rest between rds)

squats x 10 @65%
bench x 10 @65%
pullups x 15

 

[sahunter06]

Medrol dose pack almost finished but haven’t noticed any difference in strength or tingling from nerve damage

Quick push day, no rest
Suicides between sets 6x40 yds, stopped with curls

Barbell press 20/12/8/15 140/170/170/140
db barrel press 18/15/15/12 40/45/45/45s
Front shoulder raises barbell 20/18/15
db shrugs 20/18/15 65/80/90s

Barbel curl 30/18/12/8 45/65/75/85
db french press 18/15/10
db hammers 10/10/15 45/50/35s
Cable skull crushers 20/18/15

 

[CRJR45]

It was gym day , I did gym stuff .

 

[mtwarden]

Tiny Elvis and I got 4 miles (600') with 50# early, we're scorching here (well by Montana standards anyways )

 

[Rusty Shackelford]

Warmup: 3 min assault bike, then 2x10(deadlift, upright row, power clean, front squat, strict press, and good mornings with 45# barbell)

Power Clean and Jerk
3+1 @65%
3+1 @67%
3+1 @70%
3(3+1 @75%)
Deadlift
15@45%
10@55%
8@65%
6@70%
2x6@72%

MetCon
15 min AMRAP
15kcal row
6 squat cleans
15kcal assault bike
60 Double Unders

 

[TripleJ]

Every 2:30 x 2:
8 alternating barbell front rack lunges, 145#

For time:
40 cal echo bike
16 (8R/8L) Single arm front rack bulgarian split squats
30 toes to bar
16 (8R/8L) Single arm front rack bulgarian split squats
40 cal row

Tabata plank holds

 

[state637]

Strength
Strict Press
Every 3 min for 21 min (7 sets)
1 rep (Worked off 1RM)
80%
85%
90%
95%
95+%
101%
101+%

Conditioning
"Helen"
3 RFT
400m run
21 AKBS @53#
12 pull ups

 

[dtrkyman]

Balance and light cardio warm up.

Shoulders, Arnold press, barbell press, dumbell shrugs and lateral raise.

30 minutes treadmill, 7.5% at 3.5mph

Cool down with some core work.

 

[sargent]

2 miles today.

 

[mtwarden]

4 miles, 50# pack with my wife and Tiny Elvis- heat wave continues here

 

[Rusty Shackelford]

5 min warm up

Back Squats
6@67%
6@76%
3@86%
2@90%

Front Squats
5@65%
4@75%
2x4@80%

Cardio
1500m row easy pace 1 min rest
500m row moderate sprint pace 1:30 rest
1500m row easy pace 1 min rest
500m row moderate sprint pace

Accessory work

 

[TripleJ]

Every 40 seconds for 10 rounds:
1 full snatch + 1 snatch balance @ 70%+

10 Minute AMRAP:
Max cal row

Tabata plank holds

3 rounds:
10 (5L/5R) Pallof press with 5 second hold
10 banded glute bridges with 5 second hold

 

[state637]

Conditioning
Every 10 minutes for 40 minutes (4 rounds)
800m run
20 box step ups
10 wall walks
5 BMU’s

 

[T-town]

Yesterday: 4 mile ruck with 30lbs. 62 minutes

 

[sahunter06]

Monday pull day
Legs today
Barbell deads 15/10/8/5/3 135/225/295/325/345
Leg press 11/11/11/15 315/385/425/315

Compound sets
Legs curls 20/18/15/15
Good mornings 20/18/15/12 135/185/185/215

Leg exts 20/18/15/15
Calf press 40/30/25/25

 

[CaliWoodsman]

Overhead press, lat pulldowns, deadlifts, and lunges. Assault bike finisher.

Didn’t feel like hitting the gym tonight - feeling tired/sluggish/unmotivated. Did it anyways and got more weight and/or more reps in on every single movement. Started sluggish, finished feeling strong. No regerts.

 

[CRJR45]

35 minutes on the stair stepper 2148 steps for 132 floors
Rotary torso 3x20@180
Hanging knee lifts 3x15
Hanging leg lifts 3x15
Arm curls 3x15@80
Tricep extensions 3x15@140
Lat pulls 2x15@140
Seated rows 3x15@140

 

[Rusty Shackelford]

5 min warmup

Push Press
10@60%
8@65%
7@72%
6@76%
2x5@80%

Strict press
5x6@90% of 6RM

MetCon for time
Fanbike kcal 40-35-30-25-20
Toes to Bar 30-25-20-15-10

Accessory work

 

[mtwarden]

Up early with Tiny Elvis, 5 miles (800’) with a 50# pack.