Wod

[mtwarden]

strength train

5 rds/ 1 min rest between rds

deadlifts x5 @ 70%
overhead press x5 @70%
chin-ups x 12

 

[Mw01313]

Goblet squats x12 50lb kb
BO rows x10 per side 50lb kb
Swings x20 50lb kb
Oh press x12 per side 35lb kb
Twists x15 per side
X3 with a minute between circuits
Farmers carry x1:45 per side. 35 and 50 lb kbs

 

[sargent]

2 miles with a 38# pack today.

 

[6MT]

I ran my 10km road race yesterday (Sunday). While I’m happy I did it and finished, I wasn’t happy with my time. I finished in 62:55. I came second in my age group (60-68). I used to do 10kms around 58 minutes twenty years ago.

I spent the rest of Sunday beating myself up about it. I just couldn’t turn off the adrenaline, which meant my heart rate was too high. And because I have a big chunk of metal in my heart, I need to keep an eye on that (M.I. inferior heart attack in 2017). That and my age makes these races tough. I seem to train very well. Long endurance cardio sessions. But in the race…blah.

Anyways, if I can do it in my sixties after surviving a major heart attack that almost killed me, then anyone can if you put your mind to it. Thanks for the support.

 

[sjwfarms]

4 miles 500'

Took a few days off to go visit my daughter at school in NW Arkansas. Planned on a few hikes, but at 95+ degrees every day said to hell with it and enjoyed the recovery days.

 

[MBAlex]

One mile with 65#
Supersets with PT exercises in between:
3x10 single leg/arm KB RDL
3x10/each single leg glute bridge with dumbell
3x6 wide grip pull-ups
3x20 band pull aparts.

 

[sargent]

2 miles today.

 

[state637]

Strength
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 5-6 reps @ 20X1

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set

Conditioning
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – Row 15-17 Cal
Minute 2 – 12-15 T2B
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest

 

[InkedElkSlayer]

Everything with a 20lb body armor vest on

Pull Up Ladder to 9

5 sets, no rest
DB Thrusters- 10/15/20/25/30s x 10
Toes 2 Bar- x 10

5 sets, 30sec rest
Hanging Clean & Press- 95 x 6
Hex Bar Dead/ Shrug- 150 x 6/6
Med Ball Slam- 25 pounder x 6

Deadhang- 80sec

 

[mtwarden]

5 miles (600') with Tiny Elvis this morning; was hoping to get a glimpse of the elk we've been seeing, but not this morning

 

[bpitcher]

3 mile recovery run (easy pace)

Sandbag strength work:

- Clean and press
- Farmers carry
- Bear hug squats
- Bear crawl + drag
- bag to shoulder + get ups
- stairs (32 degree incline)
- bag to shoulder + carry

 

[Squirrel Master]

2 miles this morning. After work will be back, biceps and core.

 

[GreenNDark Timber]

Bench Press for load:
- Work up to a heavy set of 3 tempo - 5 secs

For Time:
- 60 Power Cleans (135 lbs)
- 120 Push-ups
- 180 Air Squats

18 min Time Cap

 

[GreenNDark Timber]

4 miles 500'

Took a few days off to go visit my daughter at school in NW Arkansas. Planned on a few hikes, but at 95+ degrees every day said to hell with it and enjoyed the recovery days.

I’m in Fayetteville…give me a shout next time you’re in town if you feel like hitting the trail for a few miles or dropping in the local CF gym. You’re right, the last few days have been brutal but the heat finally broke today.

 

[Mw01313]

4.3 miles this evening with 50 lb pack.

 

[sjwfarms]

first lift in over a week due to random wrist injury, felt good.
push:
warmup: DB flies 3x15 35s
DB Bench 10/10/10/8 60/75/90/105
DB arnolds 3x10 55/65/75
BB decline 3x10 195
cable tri pushdowns 3x12 60
abs

give me a shout next time you’re in town if you feel like hitting the trail for a few miles or dropping in the local CF gym. You’re right, the last few days have been brutal but the heat finally broke today.

Will do, love that town, going to miss it when she graduates next year...and of course it cooled off after we left.

 

[sargent]

2 miles with a 42# pack today.

 

[Mw01313]

Kb cleans x10 per side 50lb kb
Single arm swings x15 per side 35lb kb
Good mornings x15 35lb kb
Step up x10 per side 50lb kb
Twists x15 per side 35lb kb
X3 with 1 min between

 

[Squirrel Master]

3 miles this morning. Got done just before the rain!!

 

[InkedElkSlayer]

40min of Step Ups with 65lb pack