Wod

[state637]

Conditioning
15 minute AMRAP: (as many rounds and reps as possible in 15 minutes)

Row 500m
50 Double-Unders
10 Strict Handstand Push Ups

Rest 5 minutes, and when the running clock reaches 20:00…

15 minute AMRAP: (as many rounds and reps as possible in 15 minutes)

Run 400m
40 Push Ups
20 Wall Ball Shots

 

[TripleJ]

Bench Press - 10 - 8 - 6 - 8 - 10
20 banded curls after every set


15 minute alternating EMOM:
- 10 pull-ups
- 15 push-ups
- 250m run

 

[Cant hit em]

1 mile stroll

Back squats 5x5
Romanian dead’s 3x8
E2mom x 5
15 box step ups
5 clean and jerk #135


Sent from my iPhone using Tapatalk

 

[sargent]

Wendler week 3 deadlifts
incline bench press
1 mile

 

[mtwarden]

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

strength train—Wendler deload week
5rd 1/min rest between rds
deadlifts x 5 @70%
oh press x 5@70%
chinups x 20

Just about all packed up for tomorrow. May the force be with me

 

[Cant hit em]

2 miles #20 weighted vest


Sent from my iPhone using Tapatalk

 

[Rusty Shackelford]

Full upper body strength program followed by 1 hr ruck with 30# sandbag. I gotta say the K4 frame is leaps and bounds beyond my old pack as far as comfort. Super happy with it.

 

[sargent]

1 mile yesterday.

Wendler week 4 (deload) overhead press and squats

 

[state637]

Strength
Every 90 seconds, for 15 minutes (10 sets) of:
High Hang Snatch x 3 reps

Let mechanics dictate the load, but focus should be on getting full extension and receiving in a low and stable position under the barbell.

Conditioning
12 min AMRAP

12 Alt DB Snatches 60#
8 Burps over DB
15 GHD Sit Ups

 

[Q_Sertorius]

Milestone Monday:
5-minute full body warmup
10-minute forearm plank (continuous)
10-minute bicep curl to overhead press (20# dumbbell; continuous)
5000-meter row as fast as possible (21:21 today)
15-minute full body cool down & stretch

 

[TripleJ]

30 seconds work/30 seconds rest until complete

-100 calorie row
-80 sit-ups
-60 wall balls
-40 Sumo deadlift high pulls 75#
-20 strict pull-ups / 20 bar dips

 

[brca005]

5 rounds:
Goblet squat x3
SA KB row x5/side
Goblet squat x3
SA KB OHP x5/side
Goblet squat x3
Pull ups x5

5 rounds:
KB dead x5
KB swing x5
KB dead x5
KB Row x5
KB dead x5
Farmers walk x90 ft

 

[sargent]

5 miles today.

 

[Plainsman79]

Qty 900 16” box steps in 43 minutes max heart rate 175
Walked at 3.8 mph for 6 miles on the treadmill for 2,113’ of elevation gain. Max heart rate 156.

Total elevation gain today is 3,313’