Wod

[mtwarden]

5 miles (600') with Tiny Elvis this morning—beating the heat; we've had a stretch of 15-20° above average; the weatherman says it ends today

 

[brca005]

3 rounds 20 seconds on/10 seconds off:
KB swings
R clean and thruster
L clean and thruster
R clean and squat
L clean and squat
R clean and OHP
L clean and OHP
KB swings
1 min rest and repeat

7 rounds of 15 each:
KB swing
Push up
BW squat

2 mile walk with 20 lb vest

 

[sargent]

Wendler week 3 overhead press
bench press

 

[Hopapa]

1 hour incline treadmill in Z2

 

[Ramem7mm]

chest today. db incline, db flys incline, db flat bench, pushups, close grip db press, single arm concentrated fly

 

[state637]

Aerobic Conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.

Row, Run Outdoors or on a Treadmill, Bike, Elliptical Machine, etc.

 

[Rusty Shackelford]

8 min mobility, then 10 min warm up. *side note, I started using GoWod since it comes with my training and it is fantastic. Being able to activate/stretch certain muscle groups is really helping my recovery.

3 rounds each
Bench press x8
Heel overs x 20
DB skull crushers x 12
Barbell curls x 12
Dips x 10

Metcon 5 rounds for time
15kcal Echo bike
1 round of DB “DT” (12 dl, 9 hang clean, 6 shoulder to over head)

Will hop on the indoor bike this afternoon for more Z2 training

 

[mtwarden]

8 miles (1300') with Tiny Elvis—early!

 

[Jbark60]

5x2min row at 1:40/500m pace 2 min rest between into
Tabata handstand walk

 

[InkedElkSlayer]

Yesterday- 10mi, 2000vert and sawed 6 tanks with a 440Mag. I got home late and felt like I’d packed an entire bull out myself. I haven’t sawed that much in a while. Anyone that says you don’t need to train biceps for functional strength are not sawyers.

Today
15min stretch/mobility
15min warm up circuits.
Lifted lighter and concentrated on deep range of motion & tempo

6 sets
Ass to Floor Squats 45/95/115/135/155/175 x 5
Shrug- 95/135/185/185/185/185 x 8

4 sets
Slant Board DB Front Squat- 60 x 7
1 arm DB Floor to OH Press- 60 x 5ea
Thruster- 65/85/95/105 x 10
Hanging Pike

2 sets
DB Lunges- 40s x 12ea
Barbell Row- 60 x 10

3 sets slow tempo Arnold Press with 30s

Walked 2mi with the wife and will go again after dinner

 

[rharbaugh]

5 rounds for time
10 overhead squats with bands
10 lunges
10 sit ups
10 pushups
2 pull ups

1 miles on treadmill @ 7%


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[mtwarden]

strength train

squats 5/3/1+/amrp
bench 5/3/1+/amrap
pullups 25-25-23
dips x 35
core

I've been fighting a tenacious cold for the last week and a half—could definitely feel it this session

 

[rharbaugh]

3.5 miles 320’ with 20lb vest


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[Ramem7mm]

Back and hip PT. Maybe a couple mile run

 

[mustelid_master]

split a cord of knotty wood by hand, feel it today

 

[TripleJ]

AMRAP
3 minutes work/1 minute rest for 5 rounds: (pick up where you left off)
-10 burpees
-4 rope climbs
-4 squat clean + split jerks @ 70%
-20 cal C2 bike

 

[InkedElkSlayer]

15min stretch/mobility
Ran 5 miles. Just under 400 gain/loss. Last .5mi is a bitch.

Warmed up for 15min
10 sets for time with my vest on:
Deep Squats x 10
Pull Ups x 10
Push Ups x 20
Fisio Sit Ups x 10

2 sets Farmers Carry w/ 60s for 90sec

 

[brca005]

1 hr jiu jitsu

5 rounds:
5 pull ups
10 push ups
5 kb rows per side
10 kb swings

6 sets of farmers walks x90ft

 

[mtwarden]

5 miles (600') with Tiny Elvis; have a few day cool days here (and supposedly some rain too)—a blessing!

 

[sargent]

Wendler week 3 squats
DB Row