Wod

[RuggedYogi]

11.2 miles (3,635’)

 

[mtwarden]

strength train the afternoon

deadlifts 5/5/5+/amrap @ 65/75/85/65%
oh press 5/5/5+/amrap @ 65/75/85/65%
weighted lunges x 2
chin-ups 30-26-23
core

 

[LCguy]

Stair master level 6 x 45 minutes. Deload week is over, can't wait to lift again starting tomorrow!

 

[InkedElkSlayer]

25min of stretching/mobility/warm up to get loosened up

5 sets
Ass 2 Floor Squats/Calf Raise- x 7ea
Deadlift x 10
Pull Up- x 7

50 Skidder Tire Flips for time… last 10 or so sucked.
90sec rest
3 sets of Farmer’s Carry w/ 60s, 1min rest between

 

[mustelid_master]

Slow run today, 3 miles @ 27:00 mins

 

[state637]

Strength
5 Sets of:
Strict Press x 5 reps @ 70-75%
Rest 90 seconds

Conditioning
For Time:
20 Man Makers

Time Cap: 8:00
Goal: Sub 5:00 (Unbroken

 

[Jbark60]

1 mile warm up ruck 50#

100 air squats buy in
into "Coe"
10 rounds
10 thrusters 95/65
10 ring push ups

100 air squats buy out
19:53

"Coe" U.S. Army Sgt. Keith Adam Coe, 30, of Auburndale, Florida, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Washington, died April 27, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

 

[mtwarden]

5 miles (500') with Tiny Elvis this morning

 

[TripleJ]

6 x 8 Alternating barbell front rack reverse lunges w/ iso knee drive


10 minute AMRAP:
-10 thrusters @ 75#
-10 pull ups
-10 cal row

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

 

[InkedElkSlayer]

15min stretch/mobility

4 sets
Incline Bench- 45/95/135/185
Barbell Curl- 45/45/55/65 x 12

2 sets of Plyos
Plyo Push Up x 5
Power Curls- 45 x 5

4 sets of Incline Bench singles
Then 185 for 3 sets of 7
DB Preacher Curl- 3 sets of 25s x 10

75 Push Ups
Reverse Curl x 12
18 TRX Push Up
Reverse Curl x 12

 

[brca005]

1 hour jiu jitsu

5 rounds:
KB dead/clean/OHP x5R/5L
10 KB swings
10 air squats

 

[sargent]

Wendler week 1 deadlifts
dips
DB rows

 

[Rusty Shackelford]

:45 easy run before work.

 

[state637]

Strength
Take 10 minutes to build to 90% Front Squat weight and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 90+%

Conditioning
For Time:
Run 800m
50 DB Walking Lunges (2-50# DB’s)
60 Sit ups

Goal Time: Under 12 minutes
Time Cap:14 minutes

 

[Jbark60]

22.2
10min amrap
1-2-3...10-9-8...1
Deadlift 225
Burpee
I got 6 deadlifts into the decent

 

[InkedElkSlayer]

15min of stretching/mobility

3 sets
DB Raises (Rear Delts, Lateral, Front, Rotator Cuff)- 5/10/15 x 12ea
Pull Up- x 7

4 sets
Seated Arnold Press- 25/30/35/40s x 12
Hex Bar Dead & Shrug- 110/150/200/200 x 5/10
Toes 2 Bar- x 15

Suitcase Carry- 65s

Finished with 30min on the bike

 

[TripleJ]

8 Minute EMOM:
-1 snatch pull* + 1 full squat snatch (building from 70%)
*2 second pause at the knees and 2 second pause at the hips on the snatch pull


For time:
1000m row, then...
3 rounds:
10 power snatches @ 75#
10 (5R/5L) front rack lunge steps w/ driving knee to chest
5 burpees

 

[LCguy]

Yesterday, first day back post deload. Felt super refreshed and strong as heck. Re-running the same eight week program I just finished:

Hack squat 3x6 RPE 8
RDL - 3x10 RPE 7
Hip thrust - 3x12 RPE 8
Leg extension - 3x12 RPE 9
Lying leg curl - 3x12 RPE 9
Machine seated hip abduction - 3x6 RPE 7
Cable Crunch - 3x12

No cardio

Today:
Bench - 3x5 RPE 8
Lat pulldown - 3x10 RPE 8
Overhead press - 3x10 RPE 7
Chest supported T-bar row - 3x12 RPE 8
Low to high cable flies - 3x12 RPE 8
Dumbbell supinated curl - 3x10 RPE 8
Single-arm rope tricep extension - 3x12 RPE 8

Cardio will be treadmill incline level 15 for one mile

 

[rharbaugh]

3 miles today


Sent from my iPhone using Tapatalk

 

[RuggedYogi]

AM
5x5s
Deadlift
Cable row
Lat pulldown
Dumbell row
Incline chest press

PM
5 mile run zone 2