Wod

[TripleJ]

Every 2 minutes for 8 rounds:
Rounds 1-4: 8 bench press @ 70% + 16 banded pull aparts
Rounds 5-8: 16 cable flies + 16 banded tricep extensions

For time...
2 rounds of:
-15 clean & Jerks @ 50%
-50 double-unders
then...
15 burpee box jump overs @ 30"

 

[mtwarden]

7 miles (800') with my wife and Tiny Elvis—mid 50's feel pretty good

 

[InkedElkSlayer]

Yesterday
20min stretch/mobility
5 sets
Deep Squats/Calf Raises-
Plyos (Jump Squat/Scissor Lunges/Box Jumps)- x 5ea
DB Knees over toes lunges- x 7ea
1 arm KB Deadhang- 25 x 20sec

2 sets
Hack Squat 185 x 10
KB Walking Lunge- 40s x10

Today
15min stretch/mobility
1 mile run
5 sets
Close Grip Bench- 45/95/135/185/205 drop to 185
DB Incline Bench Row- 20/25/35/35s
Pull Up- 20 x 7/8/9/10/11
Steep Decline Sit Up- x

2 sets
KB Farmers Carry with 64s x 1min

 

[sargent]

4 miles with a 35# pack today.

 

[mtwarden]

7 miles (1100') with Tiny Elvis this morning

 

[sargent]

Wendler week 2 bench press and deadlift
incline bench
pullups

 

[Jbark60]

Back squat
2x5 225
2x4 245
2x3 265

10 rounds
9 thrusters 95/65
35 double unders
12:10

 

[Rusty Shackelford]

Xterra Sprint Triathlon
750m lake swim
8.41 mile MTB ride with 1600’ climbed
6k trail run with 500’ climbed
2 hours 19 minutes. Got 4th in my age group

 

[InkedElkSlayer]

Got up early before traveling
20min stretch/mobility
1mi Run

5 sets
KB Goblet Squat- 20 x 10
Push Up- x 40

Finished with some stretching
Gonna be out of pocket for a while and bare bones PT

 

[brca005]

10.98 miles yesterday, pacing for my BIL who did the Leadville 100

 

[mtwarden]

^ cool! How did he make out?

4 miles (500’) with TE this morning; we got 3/4” of rain last night—much needed!

 

[brca005]

He made it in 28:24:30, it was really cool to be a pacer and also a spectator, I told him if he does it again, I’ll gladly be a pacer for him

 

[mtwarden]

No hundred is easy; Leadville is especially not easy—congrats to him!

 

[fngTony]

Not even @mtwarden can beat this! Ok I forgot to stop the tracker, love the trim feature from Onx!

 

[sargent]

2 miles with a 35# pack today.

 

[state637]

Strength
Every 2 minutes, for 10 minutes (5 sets of):
Hang Clean + Low Hang Clean + Clean

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

Conditioning
3 Rounds for time of:
30 Pull-Ups
15 Bar Facing Burpees
15 Ground to Overhead (heavy singles)
15 Bar Facing Burpees
400 Meter Run

 

[TripleJ]

10 minute EMOM:
2 bench press @ 80-85%


For time:
-30 cal echo bike
-30 thrusters @ 45#
-30 push press @ 45#
-300m run
-20 cal ski
-20 thrusters
-20 push press
-200m run

 

[mtwarden]

8 miles (1200’) with Tiny Elvis

 

[Jbark60]

100 rounds
1 burpee
2 Squats
3 push ups
4 lunges
34:58
This was a mental grind from rounds 40-98
I'm pretty tired... I think I'll go home now.

 

[mtwarden]

strength train this afternoon

squats 5/3/1+/amrap 2 75/85/95/75%
bench 5/3/1+/amrap 2 75/85/95/75%
pull-ups 25-25-24
dips x 35
core