Wod

[Truck24hr]

Little stretching last night, followed with pull ups and 60-75 sec deadhang.

5x 15 push ups this morning

 

[state637]

Every 10 minutes, for 40 minutes (4 sets) for times:
Bike 50 Cals
20 DB Box Step-Ups (w/ 50# DB)
6 Wall Walks

 

[TripleJ]

20 Minute AMRAP:
-2 rope climbs
-15 pushups
-30 kb swings 53#
-400m run


3 rounds
-10 GHD back extensions
-reverse GHD Superman leg raises

 

[GreenNDark Timber]

Every 4:00 min for 5 rounds:
- Row 500 meters
- Rest with remaining time.

3 Rounds:
100 meter farmers carry - 50 lb ea arm
1 min sandbag bear hug hold - 100 lb

 

[mtwarden]

strength train this morning

squats 3/3/3+/amrap
bench 3/3/3+/amrap
pullups 21-21-21
dips 2x40
core

 

[mtwarden]

4 miles (600') with my wife and Tiny Elvis; should have gone earlier the trails were a wee bit sloppy

 

[sjwfarms]

full body:
warmup chest/rear delt flies: 2x15
BB Bench 4x8 45/135/185/215
Hammer pulldowns 3x10 90/140/180
DB Arnolds 3x8 50/60/70
Cable overhead tris 2x12 65/70
45 degree seated hammer curls 2x12 25/30
2x 50 45 degree body squats into 2x10 each 36" box steps

Gravitational pull was apparently stronger than normal today, weights were def heavier than they should have been

 

[sahunter06]

Pull
Speed circuit 3x through, 30sec rest after each run

T bar pull ups 18/14/11
Lawnmower pull db 22/18/15 50/55/60
Rope pull to failure
Cable SA bow draw 25/15/13
Rest

Treadmill 2.6 20 min 15deg
10 min flat

 

[Truck24hr]

Just wasn't really feeling it tonight. Short and slow jog

 

[sargent]

Strength train
Squats - warmup, 3x5 work sets
Bench Press - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
1 mile walk.

 

[InkedElkSlayer]

2.5mi run and I threw in jump squats and scissor lunges every half mile.
About 20min of flexibility/mobility afterwards.

 

[JasonWi]

35:00 treadmill @ 10% 3.0-3.3mph…1.83 miles
22:00 stair matrix…1700 + steps

 

[TripleJ]

12 minute alternating EMOM:
1) 1 snatch pull to knees w/ pause + 1 full squat snatch @ 75%
2) 10 box jumps @ 24"

For time (sprint):
9-7-5
-Burpees
-snatches @ 115#

6 rounds (3R/3L)
Pallof press 45 second hold/15 second rest

 

[state637]

Strength
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 2 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 6 reps @ 80+%
*Set 5 – 6 reps @ 80+%
*Set 6 – 6 reps @ 80+%
Rest as needed

Conditioning
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Bench Press
Strict Pull-Ups

 

[mtwarden]

7 miles (1100') with Tiny Elvis-about a mile of post holing, my tracks from a week ago were all blown in. I will say—nice to day to be alive

 

[GreenNDark Timber]

3 Rounds for Time:
- 400 meter run
- 21 Knees to elbow
- 12 Double DB hang squat clean (50 lb)

Cash Out
- 50 Alternating arm DB renegade rows

 

[sahunter06]

Legs
Hip rotation movements

2 circuits 3x thru no rest
Single leg press 16/16/14
Plate lunge 12/10/10 25#

Leg exts 20/17/15
Body weight leg curl 15/12/12
Calf press 40/30/30

 

[sjwfarms]

3 boring miles

 

[dtrkyman]

Chest,

flat, incline and decline dumbbell bench. Cable fly, peck deck, seated machine press.

1hr stair mill, 5k steps.

 

[DougG]

Nicely done! Thanks for the motivation!