Wod

[sargent]

Wendler week 3 deadlifts
dips

 

[Rusty Shackelford]

Track run today, 15 min warm up then 9 rounds of 200m sprint, 200m jog, finished with 10 min cool down jog.

 

[mtwarden]

^ years ago I got started running (late to the game) and decided after awhile I’d mix in a little sprinting.

I had a nice flat trail right next to the Yellowstone River that was perfect. I warmed up a bunch and started slowly picking up the pace. It was great—felt like a kid again. Eventually I was going balls to the wall with a huge grin on my face and then all of a sudden it felt like I was shot in the quad. WTF?

I had to limp home and my wife asked what happened. I said I think I strained a muscle. A day or two later the entire inside of my quad was black and blue—looked like someone beat me with a baseball bat.

Thus ending my short career in sprinting

 

[Rusty Shackelford]

^ years ago I got started running (late to the game) and decided after awhile I’d mix in a little sprinting.

I had a nice flat trail right next to the Yellowstone River that was perfect. I warmed up a bunch and started slowly picking up the pace. It was great—felt like a kid again. Eventually I was going balls to the wall with a huge grin on my face and then all of a sudden it felt like I was shot in the quad. WTF?

I had to limp home and my wife asked what happened. I said I think I strained a muscle. A day or two later the entire inside of my quad was black and blue—looked like someone beat me with a baseball bat.

Thus ending my short career in sprinting

I’m picturing that scene from Forrest Gump where he’s running through Vietnam saving his buddies and he gets shot in the butt cheek. “Something jumped up and bit me”

I will say nothing beats up my body like running, I’m very much looking forward to being done with this triathlon training so I can get back to doing fun workouts!

 

[state637]

Strength
Bench Press
*Set 1 – 10 reps @ 56-60%
*Set 2 – 8 reps @ 66-70%
*Set 3 – 6 reps @ 71-76%
*Set 4 – 4 reps @ 76-81%
*Set 5 – 2 reps @ 81-86%
Rest 2 minutes between sets

Conditioning
Every 2 minutes, for 24 minutes (6 sets of):
Station 1: Bike 26-33/21-26 Calorie or 20-25 Burpees
Station 2: Row 26-33/21-26 Calorie OR Run 300 meters

Goal = 90 Seconds or Less of Work Each Station; Adjust Calories Accordingly

 

[Jbark60]

Build to heavy clean and jerk 255
DT
5 rounds
12 Deadlift 145#
9 Hang Power Clean 145#
6 Push jerk/press 145#
into 75 ghd sit ups
10:14

 

[mtwarden]

5 miles (700') with Tiny Elvis—glorious morning for July, temps n the low 50's

1200 miles in the rearview mirror!

 

[OregonSteeler]

^ years ago I got started running (late to the game) and decided after awhile I’d mix in a little sprinting.

I had a nice flat trail right next to the Yellowstone River that was perfect. I warmed up a bunch and started slowly picking up the pace. It was great—felt like a kid again. Eventually I was going balls to the wall with a huge grin on my face and then all of a sudden it felt like I was shot in the quad. WTF?

I had to limp home and my wife asked what happened. I said I think I strained a muscle. A day or two later the entire inside of my quad was black and blue—looked like someone beat me with a baseball bat.

Thus ending my short career in sprinting

Similar, except it was my hamstring and not my quad.... Playing 3rd in softball, I tried beating the 2nd base runner to 3rd base. Thankfully I healed quickly and was a relatively minor injury compared to what it looked like.

 

[brca005]

1 hour jiu jitsu

2 rounds 5R,L/3R,L/1R,L:
Dead
Clean
Thruster
Row

3 rounds:
KB swing x10
Sandbag row x10
KB OHP x5 per side

2.7 mile walk