Wod

[Jbark60]

15 Front squats 135
35 double unders
12 Front squats 185
35 du
9 FS 205
35 du
6 FS 225
AMRAP DU until 10 min mark ended with 300
Rest 5 min
21-15-9
Row cals
Thrusters 95
4:07 this hurt

 

[Rusty Shackelford]

that MetCon sounds real shitty.

8min EMOM warm up
10 mins to find working weight of 8 deadlifts at RPE8
3x4 @ weight above

GHD 4x8-10
Accumulate 3 mins in plank various positions

For time - 3 rounds
20kcal Echo bike
20 DB snatches

 

[brca005]

40# pack on

5 rounds:
Step ups x10R/10L
Push ups x10
Farmers walk x90 ft

5 rounds:
Squats x20
Ring rows x10
Farmers walk x90ft

 

[JD Jones]

Phase 2 LEGS
Friday, Mar 20, 2026 at 10:28am

Lying Leg Curl (Machine)
Set 1: 50 kg x 25
Set 2: 65 kg x 14
Set 3: 65 kg x 14
Set 4: 65 kg x 14
Set 5: 65 kg x 14

Leg Press (Machine)
"Hip"
Set 1: 410 lbs x 14
Set 2: 410 lbs x 14
Set 3: 410 lbs x 14
Set 4: 410 lbs x 14

Glute Ham Raise
Set 1: 10 reps
Set 2: 12 reps
Set 3: 14 reps

Leg Extension (Machine)
Set 1: 75 kg x 14
Set 2: 75 kg x 14
Set 3: 75 kg x 14

Standing Calf Raise (Machine)
Set 1: 254 lbs x 12
Set 2: 254 lbs x 12
Set 3: 254 lbs x 10

Hip Abduction (Machine)
Set 1: 143 lbs x 15
Set 2: 143 lbs x 14
Set 3: 143 lbs x 14

treadmill 45

 

[sargent]

7 miles today.

 

[mtwarden]

6 miles (600') with Tiny Elvis

 

[mtwarden]

strength train this afternoon

squats 5/3/1+/amrap
bench 5/3/1+/amrap
pull-ups 25-25-23
dips 2 x 30
core