Wod

[state637]

Conditioning
Every 7 minutes, for 35 minutes, complete:
800 Meter Run
5-8 Bar Muscle-Ups

 

[InkedElkSlayer]

20min stretch/mobility
75min on the bike
Finished with some more stretching/mobility

 

[TripleJ]

6 sets of front squat for warm up, then...
2 x 8 front squats @ 80%


3 rounds for time:
400m run
15 box jumps 24"
15 push press @ 115#

 

[Jbark60]

How long did that 1000kcal on the echo take you? Sounds like a nightmare.

56:58

 

[Jbark60]

100 strict pull ups
Every break 5 hand stand pushups (maintained strict until about round 10)
20:32

 

[mtwarden]

6 miles (800’) with Tiny Elvis

 

[RuggedYogi]

4 miles (981’)

 

[rharbaugh]

4.25 treadmill workout

.25 warmup

Six round
.25 8:35 pace
.10 7:30 pace
.15 10:00 pace

.25 fast walk

.5 8:35 pace

.25 slow walk


Sent from my iPhone using Tapatalk

 

[Rusty Shackelford]

5 min warmup

10 rounds
5 pull ups
10 push ups
15 air squats

I decided to bring a kettlebell to my office today, so I had a 1/2 mile KB carry from parking lot to my desk that I’m absolutely taking credit for.

 

[RuggedYogi]

4.2 mile tempo run - 8:45/mile

 

[mtwarden]

5 miles (600') with Tiny Elvis this morning

 

[brca005]

3.75 mile walk

5 rounds:
Sandbag sumo deads x10
KB swings x10
Pull ups x8
Lunges x12

100 KB snatches

 

[sargent]

2 miles with a 34# pack today.

 

[InkedElkSlayer]

15min stretch/mobility
1 mile run

5 sets
Deep Squats/Calf Raises- 45/95/135/185/205
Knees over toes lunges x 5ea

2 sets
DB Walking Lunges- 40s x 10
DB Step Up- 40s x 10

2 sets
Slant Board Goblet Squat- 75 x 5

 

[sargent]

2 miles with a 34# pack today.

 

[mtwarden]

@InkedElkSlayer how goes the battle with your heel? Did the doc think it was PF?

 

[InkedElkSlayer]

15min stretch/mobility
1 mile run

5 sets of 5 Pull Ups

4 sets
Close Grip Bench- 95/135/185/205
Pull Up- x 18
Decline Sit Up- x 25

3 sets
Farmer’s Carry- 75s

 

[mtwarden]

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

 

[InkedElkSlayer]

@InkedElkSlayer how goes the battle with your heel? Did the doc think it was PF?

Definitely have it. I took 2 weeks completely off from run/hike/treadmill and just lifted and did cardio on the f-cking exercise bike. I’ve done a few sessions of the shockwave therapy and a ton of stretches/exercises. The shockwave works. I have a few more scheduled. Doc told me to start easing back into short runs and hikes and seeing what it feels like the next morning, then either increasing or backing off.

 

[mtwarden]

The first time I got it I thought for sure I had fractured my heel; had to limp around for almost two weeks. No fun. Hope it heals soon!