Wod

[Marbles]

Yesterday

Aerobic base
Stairmaster 45 minutes with 50 lb ruck and 30 pound hand hed KB for first 40 minutes (hr drifted into Z3, so I put the KB down).

Prehab strength. Alternating as single super set:
Single leg G calf raise 3x3 @ 170
Leg extensions 3x3 @ 100
S calf raise 3x3 @ 185
Hip addiction 3x3 @240
Hip abduction 3x3 @ 150

I got sick, and probably also over trained in February. So have dropped training load significantly the past few months.

 

[mtwarden]

strength train this afternoon

deadlifts 5/5/5+/amrap
oh press 5/5/5+/amrap
weighted lunges x 2
chinups 30-30-27
core

 

[Marbles]

Easy day.
20 minute ruck at 118# just getting the legs use to a load again.
Some light calisthenics.

 

[sargent]

2 miles with a 27# pack today.

 

[state637]

Strength
Four sets of:
Barbell Glute Bridges x 6 reps @ 20X1
Rest 90 seconds
Supinated-Grip Bent-Over Barbell x 6 reps @ 2111
Rest 90 seconds

Conditioning
For Time:
21 Deadlifts (205 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

 

[Jbark60]

Just got back home from a week branding cattle, averaged 90 head per day plus 5 miles in the hills.

Sunday Murph Prep
1 mile run vested 20#
30 min EMOM
5 pull ups (mostly strict)
10 push ups
15 Squats
vested
into
1 mile run unvested 50 min total time