Wod

[InkedElkSlayer]

15min of stretching/mobility
5.5mi run.

Everything with vest on
AMRAP in 12min
Squats x 10
OH Fisio Sit Up- x 15
Push Ups- x 20

Finished with 40min on incline treadmill with vest on. Alternated with backwards walking too.

 

[brca005]

5 sets of 10:
KB deads
KB swings

5 sets of 10:
Skull crushers
Curls

10 rounds:
5 pull ups
10 push ups
15 bw squats

 

[Rusty Shackelford]

55 min Z2 run

 

[Jbark60]

Diane 21-15-9 deadlift 225 hand stand pushup 3:35

 

[mtwarden]

4 miles (400’) with my wife and Tiny Elvis.

 

[sargent]

4 miles today

 

[rharbaugh]

2 mile run

 

[sargent]

Wendler week 1 deadlifts
dips
pullups
incline bench
1 mile

 

[Rusty Shackelford]

11.5 miles, 1100ft gain MTB ride

 

[InkedElkSlayer]

15min of stretching/mobility

Everything with vest on, 10 sets
Squats x 10
Pull Up- x 10
Med Ball OH Fisio Sit Up- 8 x 15
Push Ups- x 20

80min on incline treadmill with vest on. Alternated with backwards walking.

 

[Rusty Shackelford]

Still felt good after the morning ride so decided to get some lifting in.

10 min warm up

DB bench 5x8

Superset dips with chin ups, 4x8 of ea

Barbell curls 3 sets of 21’s
Tricep push down 3x20

 

[brca005]

5 miles today

 

[mustelid_master]

5 miles exactly yesterday for a bear season death throe

 

[mtwarden]

5 miles (700') with my wife Tiny Elvis this morning; strength train this afternoon

squats 3/3/3+/amrap
bench 3/3/3+/amrap
pullups 25/25/24
dips 2 x35
core

 

[sargent]

2 miles today.

 

[rharbaugh]

3.75 miles, 460’ vert w/ weighted vest


Sent from my iPhone using Tapatalk

 

[state637]

Strength
Eight Sets (Every 2:00)
Clean x 1.1
(rest 10 seconds between singles)
Build up through sets

Conditioning
Five rounds (every 3:00) for times:
Row 17 Calorie
6 Hang Power Cleans

 

[InkedElkSlayer]

25min stretch/mobility/warm up circuit. Then…

6 sets
DB Incline- 65/70/75/75/75/75s drop to 60s 10/10/6/6/6/6-6
DB Curls- 30s/35s

3 sets
Chest Dips x 10 (pause 1sec on top and bottom) x 10
Chin Ups on EZ Curl Pull Up Bars (pause 1sec on top and bottom) x 8/6/6

3 sets
1 arm DB Deadlift- 75 x 5ea
DB Wrist Curls- 30 x 12
DB Rotation- 20s x 12ea
DB Push Ups- x 35/25/20

Farmer’s Carry with 75s

40min on incline Treadmill.
My knee has been sore and tight yesterday and today. Taking it easy with no pavement running miles for a couple days. Probably do the treadmill again this evening.

 

[TripleJ]

10 minute alternating EMOM:
-3 back squats @ 70%+
-15 push ups


10-minute clock
-50 sit-ups
-40 wall balls
-30 deadlifts @ 185#
-20 burpees
-Max cal row in remaining time



8 rounds Tabata (alternating)
-GHD back extensions
-GHD reverse hypers

 

[LCguy]

Too much life getting in the way last week so only had time for cardio on Saturday and Sunday.

Saturday- 45 minutes stair stepper level 6
Sunday - 2 miles level 15 incline treadmill