Wod

[Mw01313]

Yesterday:
Kb cleans x10 per side 50lb kb
Single arm swings x15 per side. 35lb kb
Good mornings x15 35lb kb
Step ups x10 per side 50lb kb
Twists x15 per side 35lb kb

X3

 

[state637]

Conditioning
6 Rounds for Time
12 Weighted Box Step Ups
18 DB Snatches
Row 500m

 

[6MT]

Did my last light cardio before my road race on Sunday. Just 35 minutes on the bike.

 

[mtwarden]

late start for Tiny Elvis and I today—4 miles (400')

 

[InkedElkSlayer]

Hiked 700vert with 55lbs this morning.
Mid-day lift
Pull Up Ladder to 10

5 sets, no rest
Squats/Calf Raise- 45/95/135/185/205 x 10
Plyos (jump squats/scissor lunge/box jump) x 5ea
TRX Knees 2 Chest- x 12
1 arm Deadhangs on the fat bar

4 sets, no rest
Close Grip Bench- 45/95/135/185 x 20/20/20/10
Pull Up- x 10/11/12/13
Fisio Sit Up- x 15

3 sets, 90sec rest
4-arm Curls- x 65
Plate Hold with the 45lb fat bumper plates

 

[mtwarden]

strength train

5 rds/1 min rest between rds

squats x 5 @ 70%
bench x 5 @ 70%
pullups x 10