Wod

[InkedElkSlayer]

Going lighter trying to not aggravate my heel

5 sets
Ass 2 Floor Squats/Calf Raises- 45/95/135/175/185
Decline Sit Up- x 20

3 sets
Ass 2 Floor Squats- 155
Hack Squat- 155
Decline Sit Up- x 20

2 sets
DB Walking Lunges- 35s x 10
Knees Over Toe Lunge

20min on the bike

 

[Rusty Shackelford]

Brick workout: 45 min bike ride, immediately into a 35 min run.

Happy Fourth.

 

[mtwarden]

5 miles (500’) with my wife and Tiny Elvis

1100 miles in the rear view mirror

 

[Jbark60]

10-1
Deadlift 225
Toes to bar
GHD sit up
9:24

 

[rharbaugh]

4.5 miles with 20lb vest


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[TripleJ]

7 minute EMOM
2 power cleans (build form 60%)


17:76 (18:16) AMRAP
7 burpees
4 bar MU
7 cal machine of choice
4 box jump overs 30”

 

[brca005]

5 mile walk in the woods

 

[sargent]

Wendler week 1 squats
incline bench
pullups
3 miles with a 29# pack

 

[InkedElkSlayer]

Worked until pretty late last night and had to get up a little after 0400 to get a PT in

15min stretch/mobility
Pull Up Ladder to 10

5 sets
Close Grip Bench- 45/95/135/185/205, drop to 185
Pull Up- x 15
Med Ball Slam- 12pounder x 12

Finished with 10 minutes on the bike w/ HR in the 130s. Got a couple days off now.

 

[sargent]

6 miles with a 29# pack today.

 

[brca005]

10 rounds:
Dead’s x10
Swings x10
OHP x8 per side
Rows x10

 

[mtwarden]

6 miles (700’ ) with DW and TE this morning; a one day reprieve from the heat— felt great!

 

[InkedElkSlayer]

20min stretch/mobility/warm up

20 sets for time
Ass 2 Floor OH Squats- x 15
Push Ups- x 25
Windshield Wipers- x 20

300/500/400 Total

 

[Jbark60]

Banded back squats 6x5 worked up to 235 on bar with 180# band at top
2 min work 2 min rest
22 Cal ski max chest to bar pull up in remaining time
17/17/16

 

[RuggedYogi]

15 mins yoga/mobility
1/2 a Murph
3 mile hike with the fam

 

[LCguy]

6 miles fly fishing

 

[Rusty Shackelford]

1:40 mtb ride this morning. 11.25 miles, 980ft gained

 

[mtwarden]

5 miles (800') with Tiny Elvis this morning

 

[sargent]

2 miles today.

 

[sargent]

Strength train this afternoon.
Wendler week 1 bench press
overhead press
tricep extensions
curls