Wod

[InkedElkSlayer]

Everything with my vest on

4 sets
Squats/Calf Raise- 45/95/135/185 x 10ea
Plyos (jump squats/scissor lunges/box jumps)- x 5ea
Deadhang

3 sets
Squats- 225 x 5
Hack Squat- 185 x 5

3 sets
Walking KB Lunge- 35s x 10

 

[brca005]

1 hour jiu jitsu

2.85 mile walk in the woods with Chuck

 

[mtwarden]

7 miles (700’) with my wife and friends

 

[sargent]

Wendler week 4 (deload) overhead press and squats
pullups
1 mile

 

[Squirrel Master]

Finishing up another week of Wendler 531. I don't weigh very often because I don't focus too much on the scales and instead focus on what I look like and my strength/energy levels. But I'm down 7 lbs since I started and I haven't really upped my cardio or anything.

 

[state637]

Open 23.2A
Complete as many reps as possible in 15 minutes of:

• 5 burpee pull-ups
• 10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

Open 23.2B
Immediately following 23.2A, athletes will have 5 minutes to establish:

• 1-rep-max thruster (from the floor)

 

[TripleJ]

8 minute EMOM:
-5 strict handstand PU


10 minute AMRAP:
-20 Windmill Slam Balls
-20 situps
-20 cal row


3 rounds:
10 tempo GHD back extensions
15 GHD reverse hypers

 

[brca005]

3 rounds:
KB Swings x10
Row x10R/10L
OHP x10R/10L
Goblet squat x10

5 rounds:
KB Deads x10
BW Squat x20
Dead bugs x10R/10L

1.5 mile run
1.4 mile walk

 

[TracksWapiti]

At the gym:

Set timer for 30 minutes and rotate the following exercises continuously (no rest periods)

-Suitcase carries w/54# KB
-Overhead plate carries w/45# plate
-Farmer's walks w/54# KBs
-Standing alternating rope pulls (resistance 4/5)