Wod

[mtwarden]

3 miles in airports; 1 mile was clearly in Zone 3+—made a connection by just barely!

Flying sucks.

 

[Rusty Shackelford]

Last night - final workout before race on Saturday.
30 mins on bike with 4 - 3 min sprints w/1 min cool down immediately followed by a 10 min Z2 run

 

[state637]

Strength
Complete 5 Working Sets:
5 Goblet Squats
10 Cossack Squats Alternating Sides
5 Weighted Side Plank Glute Bridges Each Side

Conditioning
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 30 Cals
Bike 20 Cals
10 Burpee Box Jump-Overs

 

[InkedElkSlayer]

20min stretch/mobility
Ran just under a mile

40min on Assault Bike
HR from my watch…
Took just under 5min to get to Z4 and Z5 levels.
Kept Z5 for just under 30min of the workout.
Ave 167 and Max 199.

Stretch afterwards
Should get a couple 1 to 2mi walks in today

 

[mtwarden]

5 miles (700') with Tiny Elvis this morning—flat miles are done

1300 miles in the rearview mirror

 

[TripleJ]

Last night - final workout before race on Saturday.
30 mins on bike with 4 - 3 min sprints w/1 min cool down immediately followed by a 10 min Z2 run

Good luck on your race



10 minute alternating EMOM:
-5 back squats @ 70-75%
-20 seconds hollow body chin-up hold



3 rounds of 1-minute at each station for max total reps:
-Ski Erg cals
-Renegade Row
-Bar MU

 

[LCguy]

YEsterday:

Bench - 3x5 RPE 8
Single arm lat pulldowns - 3x8 RPE 9
Dumbbell seated shoulder press - 3x12 RPE 7
Dumbbell rows - 3x12 RPE 8
Assisted dips - 3x6
Seated face pulls - 3x15 RPE 9
Ez bar curls - 3x12 RPE 9

20-minute stair stepper.

Today after work: rest from lifting, 40-minute stair stepper, 15 minute stretching.

 

[sargent]

Last night - final workout before race on Saturday.

Good luck and have fun.

2 miles with a 35# pack today.