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