Wod

[tap_city]

3 miles
45# pack
1050 ft gain and loss
(97° heat)

 

[state637]

Strength
Three sets of:
Back Squat x 5 reps @ 65-70%
Rest 2 minutes between sets.

Conditioning
For time:
30 Pull-Ups
15 Squat Cleans
30 Pull-Ups

Goal = <8 minutes
Time Cap = 12 minutes

 

[mtwarden]

8 miles (1400’) with Tiny Elvis this morning

 

[Jbark60]

7.5 mile hike +3000ft elevation gain got some good blisters on this one haha. Saw a lot of deer and a couple brown bears

 

[InkedElkSlayer]

15min stretch/mobility
4 sets
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12
DB Push Up- x 20
DB Curl- 20/25/30/30s x 10
Slant Board Front Squat x 5

Bench- 5 sets of doubles from 205 to 240, straight to drop set of 225/205/185

2 sets
DB Incline- 75s x 6
Reverse Curl- 55 x 12

DB Push Up- x 50

 

[mtwarden]

strength train this PM; deload week

3 rds/1 minute rest between

squats x 5 @80%
bench x 5 @80%
pullups x 15

in & out of the gym in 15 minutes

 

[brca005]

1 hour jiu jutsu

5 rounds of 10:
Club swings
KB swings
Walking lunges

Farmers walk x80ft x10 sets

2 mile walk

 

[state637]

Strength
Every 2 minutes, for 12 minutes (6 sets of):
Clean + Hang Clean

Set 1: 60%
Set 2: 64%
Set 3: 68%
Set 4: 72%
Sets 5-6: 75%

At the 12:00 mark…

Every 2 minutes, for 6 minutes (3 sets of):
6 Clean Grip Deadlifts @ 68-78%

Conditioning
Against a 5 minute clock, perform as many reps as possible of:
15-12-9 reps of: (Female Calories 12/9/6)
Calorie Row
Lateral Burpees Over the Rower or over a DB
*In the remaining time, perform as many Wallballs as possible*
Rest 60 seconds between sets and repeat for a SECOND set.

 

[LCguy]

Yesterday:
Hack squat - 3x6 RPE 7
RDL - 3x10 RPE 7
Hip thrust - 3x8 RPE 8
LEg extensions - 3x12 RPE 9
Lying leg curl - 3x12 RPE 9
Machine seated hip abduction - 3x6 RPE 7
Farmers carry - 3x 1 minute

Cardio 20-minute stairstepper

Today after work:
Bench - 3x5 RPE 7
Lat pulldown - 3x10 RPE 8
Overhead press - 3x10 RPE 7
Chest-supported T-bar row - 3x12 RPE 8
Cable flies (low to high) - 3x12 RPE 8
Dumbbell supinated - 3x10 RPE 8
Singla-arm rope tricep extentions - 3x12RPE 8

Cardio - 20-minute stairstepper

 

[TripleJ]

3 minutes work/3 minutes rest for 4 rounds:
AMRAP of...
-10 cal ski erg
-5 renegade rows (50# DB's)
-10 sit ups

*During each "rest" period, complete 10 unbroken back squats @ 70%




3 rounds:
-10 GHD Back extensions
-5R/5L Pallof press

 

[InkedElkSlayer]

15min of stretching/mobility

Everything with my vest on
3 sets
DB Raises (Rear Delts, Lateral, Front, Rotator Cuff)- 5/10/15 x 12ea
Pull Up- x 7
Decline Sit Up- x 15

3 sets
Thruster- 65 x 21/15/9
Pull Up- x 21/15/9
Decline Sit Up- x 21/15/9

2 sets
Hex Bar Shrug- 150 x 6
DB Farmer’s Carry- 75s x 1min

2 sets
Hex Bar Shrug- 150 x 6
Hex Bar Farmer’s Carry- 150 x 1min

Finished with 20min on the bike

 

[mtwarden]

5 miles (700') with Tiny Elvis this morning

 

[Rusty Shackelford]

1:45 stationary bike in Z2

 

[Jbark60]

4 min work 1 min rest
2x
(1000m row
max push ups

2000m bike
max deadlift 185)
34 pu, 25dl, 40 pu, 35dl

 

[InkedElkSlayer]

1:45 stationary bike in Z2

Almost 2hrs on the bike??

 

[Rusty Shackelford]

Almost 2hrs on the bike??

View attachment 913243

Dude… it’s the worst. It’s mind numbing exercise. Thankfully no hemorrhoids but painfully boring. The triathlon is 3 weeks out and I can’t wait.