Wod

[CRJR45]

Gym day , started out strong but got weak and dizzy , had to end it early
Stair stepper 35 minutes for 135 floors
Rotary Torso 3x20@180 Right
Rotary Torso 3x20@180 Left
Arm Curls 3x15@80
Tricep extensions 3x15@130
Lat Pulls 3x15@130

 

[sargent]

5x with a 90# pack
20 step ups
20 lunges
20 squat/calf raises

 

[state637]

Saturday- trail marathon it was rough. A root took me out 100 yds out of the starting gate , battled leg cramps and a bee sting to top it off LOL.

Today- easing back in to things.
“Ingrid” scaled version
10 rounds for time
3 snatches @95#
3 burpees over bar

 

[InkedElkSlayer]

I’m very compressed on time, but getting something in every day.

10 sets of 5 reps
DB Thruster- 8s to 45s x 5
Pull Up- x 5

Barbell Clean & Press- 95/115/135 x 5
Shrug- same
Decline Sit Up- x 15
250yd run

Farmer’s Carry- 85s x 1min

 

[Mike Islander]

A few hours of mountain rock riding at Brown Mountain OHV in North Carolina. Awesome trip! Not really a hard workout, but exciting and a great learning adventure for next trip up there.

 

[TripleJ]

24 minute alternating EMOM (6x through)
-12 cal row
-6 power cleans @ 135#
-5 ring MU
-10 (5R/5L) KB goblet lunges @ 70#

 

[mtwarden]

4 miles (600’) with Tiny Elvis this morning; wee bit sore in the glutes/quads from squats yesterday- not a big surprise when you lay off the weights for 3-4 weeks

 

[sahunter06]

Push
No rest, except change weights
Running two exercises at a time

Low incline barbell press 16/10/9/15 140/190/190/140
High incline db barrel press 12/10/6/12 65/70/80/65s

Barbell shoulder raise 18/14/12/10 45/65/75/65
db shrugs 16/12/12/10 80/90/90/80

Barbell curl 14/10/8/20 65/85/85/45
db incline skull crush 14/12/9/12 70/80/90/65

Hammers 16/12/10 40/45/50
Single arm rope 18/16/14/12

 

[sargent]

3 miles with a 45# pack today.

 

[InkedElkSlayer]

Worked pretty quick with lighter weight

4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12
Push Up- x 20
Reverse Barbell Curl- 45 x 10
250yd run

Straight to…
DB Bench- 65s x 15
Preacher Curl- 65 x 15
TRX Push Up- x 15
Farmer’s Carry- 95s x 1min

 

[TripleJ]

8 Minute EMOM:
2 snatch pulls + 1 full snatch @ 65%+

4 minute EMOM:
Build to a heavy 1 rep snatch

2 rounds for time:
40 KB swings
400m run


3 rounds:
10 x GHD hip extensions
10 x GHD sit-ups

 

[mtwarden]

4 miles (500') w/ my wife and Tiny Elvis this morning- thankfully cool mornings, but hot in the afternoon. I think summer is slowly running out of steam, bring on Fall!

 

[state637]

Strength
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 5 reps @ 185

Conditioning
For time:
2k Assault Bike
40 Strict Handstand Push-Ups
40 Tricep Extensions w/35# DB
2k Assault Bike

 

[sahunter06]

Pull
Quick workout no rest
Treadmill work

Modified t bar bentover row 15/15/12/8 135/135/160/180
Single arm cable low row 18/15/12/8
Stiff leg deads 18/15/15/10 135#

 

[sargent]

4 miles
2x
25 cinder block swings
25 pushups

 

[CRJR45]

Leisurely 35 minutes on the stair stepper for 122 floors
Rotary torso 3x20@180 left
Rotary torso 3x20@180 right
Hanging knee lifts 3x15
Hanging leg lifts 3x15
Arm curls 3x15@80
Tricep extensions 3x15@130
Lat pulls 3x15@130
Seated rows 3x15@130

 

[dtrkyman]

Balance work and dead hangs warm up.

1 hr on stair machine


Sent from my iPhone using Tapatalk

 

[TripleJ]

10 Minute EMOM:
3 tempo front squats @ 60-70%

8 Minute AMRAP:
-10 box jump overs 24"
-10 (5R/5L) double DB lunges (35#)
-7 cal assault bike

3 rounds:
-10 GHD tempo hip extensions
-10 GHD tempo sit ups

 

[state637]

Strength
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – DB Romanian Deadlift x 6-8 reps @ 4011 70# DB
Station 2 – Barbell Roll-Outs x 8-10 reps @ 3020
Station 3 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Left) 50# DB
Station 4 – Single-Arm Dumbbell Row x 8 reps @ 2111 (Right) 50# DB
Station 5 – Glute Bridges x 20-25 50# DB

Conditioning
Every 4 minutes, for 16 minutes (4 sets) for times:
Run 400m
25 Russian Kettlebell Swings 53# KB

 

[mtwarden]

5 miles (800') with Tiny Elvis this AFTERNOON; yesterday's high 94, todays 70