Wod

[rharbaugh]

1/2 mile at lunch

Treadmill this afternoon
1 mile run
1 mile @ 8.5% incline with weighted vest

Three rounds with vest
10 pushups
10 sit ups
10 ring rows


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[sargent]

2 miles with a 35# pack today.

 

[mtwarden]

6 miles (0’) nice and early

 

[state637]

Conditioning
For Time
40 - 30 - 20 - 10
DB Snatches (50/35)
80 - 60 - 40 - 20
Double Unders
Then:
Run 1 mile

 

[LCguy]

45 minute stairstepper last night + 15 minute stretching, same thing after work tonight.

 

[InkedElkSlayer]

15min stretch/mobility
Pull Up Ladder to 10

5 sets
Close Grip Bench- 45/95/135/185/205 drop to 185
DB Incline Bench Row- 20/25/30/30/30s
Weighted Pull Up- 20 x 6/7/8/9/10
Steep Decline Sit Up- x 15
Body Weight Slant Board Squat- x 10

2 sets
1 arm Front Barbell Deadlift- 95 x 5ea
1 arm Side DB Deadlift- 75 x 5ea

2 sets
Farmers Carry with 75s x 1min

Finished with 12min on the assault bike…
4min moderate
4min of 20sec all out effort, 10sec easy
4min moderate

 

[Jbark60]

30' single db lunge 50# carried in front rack
1 toes to bar
30' sdb lunge
2 ttb....
30' sdb lunge
15 ttb
14:10

 

[mtwarden]

My 88 year old Mom got me signed in to her local Y as a guest—nice weight room


deadlifts 3/3/3+/amrap @70/80/90/70%
overhead press 3/3/3+/amrap @70/80/90/70%
weighted lunges
chin-ups 30-30-26
core

 

[TripleJ]

Every 5:30 for 6 rounds:
-50 double-unders
-400m run
-20 sit-ups
-5 bench press @ 70%+


3 rounds:
-15 GHD back extensions
-15 GHD reverse hypers

 

[rharbaugh]

4.25 mi 325’ w/ vest


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