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.

 

[brca005]

3 mile walk

 

[sargent]

2 miles with a 35# pack today.

 

[state637]

Conditioning
For Time:
2 Mile Run
1500m Row
1 Mile Run

 

[mtwarden]

6 miles (900') with Tiny Elvis this morning

 

[Jbark60]

21-15-9
Echo bike cals
Rower cals
Goblet Squats 70# kettlebell
8:05

 

[sargent]

Wendler week 2 overhead press and squats
incline bench press

 

[brca005]

8.2 miles with 25lb pack

 

[mtwarden]

strength train this afternoon

deadlifts 5/3/1+/amrap
oh press 5/3/1+/amrap
weighted lunges x 2
chin-ups 30-30-28
core

 

[sargent]

2 miles with a 35# pack today.

 

[rharbaugh]

4 miles 300’ with weighted vest


Sent from my iPhone using Tapatalk

 

[LCguy]

Yesterday:
Hack squat - 3x8 RPE 8
Barbell hip thrust - 3x8 RPE 8
RDL - 3x12 RPE 8
Seated leg curl - 3x8 RPE 9
Standing calf raise - 3x6 RPE 9
Machine Seated Hip Abduction - 3x20 RPE 9
Farmers carry - 3 x one minute

Incline treadmill level 15 for one mile

Today after work:
Overhead Press - 3x6 RPE 8
Neutral-grip pulldowns - 3x6 RPE 8
Dumbbell incline - 3x8 RPE 8
Cable seated rows - 3x8 rPE 9
Cable lateral raise - 3x12 RPE 8
Reverse pec deck - 3x12 RPE 8
Single arm cable curl - 3x15 RPE 9
Single arm cross-body tricep pulldowns - 3x12 RPE 9

No cardio, going to ruck tomorrow and want the legs fresh.

 

[state637]

Strength
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Conditioning
13 min AMRAP:
5 Strict Pull Ups
7 Dips
9 Deadlifts @185