Wod

[mtwarden]

strength train this afternoon

squats 5/5/5+/amrap
bench 5/5/5+/amrap
pullups 25-25-22
dips 2 x 30
core

 

[snowynock]

Ran my first 50k last weekend - DNFed by choice at the end of the 11th lap(12 laps total). Wheels were coming off and I was risking serious injury - I freelance so if I get injured and I cancel a job I don't get paid. Ran a total of 27.73 miles and spent the week stretching and hitting the massage gun. Today was my first day back:

3 rounds:

Seated Vertical Jump x 4
Ab Wheel Roller x 10
Standing Shoulder CARs x2

3 rounds:
Double Kettlebell Front Squat(2 x 20 lbs) x 4
90/90 crossbody reach x 5
Dumbell Bench Press(2 x 20lbs) x 4
Seated Ankle CARs x 2

3 rounds:

Goblet box step-up(45 lbs) x 8
Supported 90/90 wipers x 8
3 Point Dumbbell Row(30 lbs) x 8.

 

[Catterz]

Needed a bit of motivation. Keep doing you

 

[rharbaugh]

2 miles 250’ w/ 50lb pack
2.5 mile jog 150’


Sent from my iPhone using Tapatalk

 

[state637]

Strength
Romanian DL
5X10
*Build up in weight through each set if able

Conditioning
15 minute AMRAP:
6 Devil’s Presses
10 DB Thrusters
50 Double-Unders

 

[Jbark60]

Sunday
150 air squats
into
400m run
20 burpees
400m run
19 burpees
400m run
18 burpees
.........
400m run
1 burpee
150 air squats
69:25

Monday
5x5 weighted pull ups 25#
40-30-20-10
GHDSU
Russian kettle bell swing 70# 8:48

 

[mtwarden]

ME workout—6 miles (1200’ in the first mile) with a 35 lb pack on; no pack for Tiny Elvis

 

[TripleJ]

10 minute EMOM:
1 bench press @ 85-90%



12 minute clock:
3 rounds of...
-12 back squats@ 40% (from the ground)
-16 alternating jumping lunges
-20 push-ups

AMRAP C2 Bike cals in remaining time

 

[sargent]

Wendler week 1 overhead press and squats
hanging leg raises
1 mile