Wod

[state637]

Strength
Cossack Squats
4X10 Alternating Sides w/70# DB
*10 total squats each set, each set has 5 reps on each side in total

Conditioning
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 30 Lateral Hops over parallette
Station 2 – 20 Wall Ball Shots
Station 3 – 15 Toes to Bar
Station 4 – 30 Sec Side Plank on each Side

 

[dtrkyman]

3 mile run at sunrise, been sick so it was slow going!

 

[mtwarden]

2 miles with my grandkids and Tiny Elvis

 

[sjwfarms]

2 neighborhood miles

A few unplanned days off. Whatever is going around knocked me on my ass for the past 5 days.

 

[AndrewMT34]

3 mile walk with the dogs, going to start carrying my pack with me to get ready for bear season.

 

[Truck24hr]

Last night
15 sec single arm deadhangs
3x 15 rows
Push ups
Sit ups
Side planks with dips
3x 3 pull ups
75 sec deadhang

 

[InkedElkSlayer]

Yesterday evening I did my normal 700vert hike above the house with 30lbs after work

This morning. Pull Up Ladder to 9

6 sets, no rest
Thrusters- 45/65/85/95/105/75 x 10, 21 on last
Fisio Sit Up- x 10, 21 on last set

3 sets, no rest
DB Arnold Press- 35s x 12
Shrug- 185 x 10
TRX Knees 2 Chest- x 12

2 sets
Military Press- 135 x 5/5
Barbell Row- 65 x 10/10

 

[GreenNDark Timber]

Hotel Workout Today.

1 mile run

3 Rounds for Time:
- 15 DB Push press - 50 lb
- 50 ft DB front rack walking lunges -50 lb
- 50 Double unders

1 mile run

 

[joehew89]

Did the LLS Firefighter Stairclimb in Seattle on Sunday.

69 Floors, 1356 steps, in full structural gear with scba. Did it in 13:45 and got 18th place.

 

[state637]

Conditioning
Every 6 minutes, for 18 minutes (3 sets) for times:
Run 400m
20 Pull-Ups
15 Deadlifts @185

 

[JasonWi]

DB flat BP 5x10 35,50,60,70,80#
DB incline BP 3x10 35,50,60#
KBs (SH and DH) 25-60# 80 total
Wide grip pull downs 3x10 100,115,130#
Battle Ropes 4x20 seconds
Bicep curls/tricep extensions 5x10 25-35#
Shoulder press 5x10 20,25,45,45,45#

197.4# this morning. Slowly trending down

 

[sahunter06]

Pull
Circuit 3x through, 30 sec rest after completion
TRx parallel body weight pull ups 18/16/15
Front pull downs 15/13/11 115/130/115#
Seated low row 15/14/12
Rear delt db fly 18/16/15
Stiff leg deads 20/17/17 35# plate

Treadmill 25 min 2.6 15 deg

 

[TripleJ]

10 minutes of "strict" Cindy, AMRAP of
-5 strict pull-ups
-10 pushups
-15 air squats

-2 minute rest

10 minute AMRAP of
-2 bar MU
-4 handstand PU
-8 cal row

 

[Squirrel Master]

2 mile walk with the dogs this morning, then a slow 1.4 mile jog. Have to go to work for a little bit, then I'll get a leg workout in this evening.

 

[dtrkyman]

3 mile run at sunrise.

Pulls ups

Shoulders, Arnold press, seated machine press, shrugs.

30 minute elliptical, 30 minutes treadmill at 8% 3mph.

Still struggling after being sick but feel pretty much fine.

 

[sjwfarms]

3 miles and some core work

hopefully the body's ready for the weights again tomorrow

 

[Truck24hr]

Long day.
300 Leg pull ins
20 minute walk
2 minute deadhang

 

[InkedElkSlayer]

Did a quick interval run on the treadmill early this a.m.

 

[Squirrel Master]

2 miles with the dogs, 50 push ups and 50 kettlebell swings today.

 

[JasonWi]

35:00 on treadmill @ 10% 3.5 mph 2.00 miles
KBs 5x15 @ 50#
12” box step ups (stepping laterally) 4x20 (each leg) 37# sandbag