Wod

[mtwarden]

^ ouch!

 

[sargent]

Wendler week 4 (deload) overhead press, squats, bench press, deadlift

 

[brca005]

2 miles with Chuck

10 rounds of 10:
Ring rows
Push ups
BW squats
KB swings

1 hour jiu jitsu

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis

strength train this afternoon
squats 5/5/5+/amrap @ 65/75/85/65%
bench 5/5/5+/amrap @ 65/75/85/65%
pullups 25-24-20
dips 2 x30
core

 

[TripleJ]

25 minute AMRAP
-750m c2 bike
-10R/10L triple pulse lunges
-8R/8L RDL's
-10 GHD situps

 

[mtwarden]

ME workout w/ Tiny Elvis—6 miles (1400' in the first mile) w/ a 45 lb pack; met the wife on the other side of the mountain to finish the hike out

 

[brca005]

3 mile walk (1 with Chuck)

100 burpees

 

[state637]

Strength
Every 2 minutes, for 20 minutes (10 sets of):
Clean

Set 1: 1.1.1 @ 65%
Set 2: 1.1 @ 70%
Set 3: 1 @ 75%
Set 4: 1.1.1 @ 72%
Set 5: 1.1 @ 77%
Set 6: 1 @ 82%
Set 7: 1 @ 87%
Set 8: 1 @ 92%
Set 9 & 10: 1 @ 92+%

*Build based on quality.

*1.1.1 = 1 rep, rest 5-10 seconds, 1 rep, rest 5-10 seconds, 1 rep.

Conditioning
For Time:
9-6-3-6-9 reps of:
Deadlifts
12-9-6-9-12 reps of:
Toes to Bar

 

[Jbark60]

Monday soreness was real after hardest mile
6 rounds
8 dumbbell box step overs 2x50#
12 DB alternating snatch
48 double unders
11:20
8X3 weighted pull ups 40#

Tuesday
10 min AMRAP
5 hang clean and jerk 115
10 back squats 115
15 ttb
5+10
5 min to hit max power clean
275 felt moderate didn't want to push it

 

[TripleJ]

25 minute AMRAP:
-25 sit-ups
-0.4 mile on echo bike
-2 minute backwards sled drag, 155#
-1 minute rest

Last workout for several weeks, surgery is tomorrow

 

[mtwarden]

Last workout for several weeks, surgery is tomorrow

Best of luck buddy!

7 miles (1100') with Tiny Elvis this morning; Tiny Elvis went over a 1000 miles today!

 

[state637]

Conditioning
Every 8 minutes, for 40 minutes (5 sets) for times:
Run 400m
30 Wall Ball Shots
Run 400m
30 Push-Ups

If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but still earn 60 seconds of rest.