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

 

[TripleJ]

Every 1:40 for 10 rounds, alternating:
-1 power clean + 1 hang squat clean + 1 split jerk
-5 dead drop broad jumps (16” box)


5 rounds for time:
- 100m unbroken farmers carry (70# KB’s)
- 10-8-6-4-2 clean and jerks (Weights: 95#, 115#, 135#, 155#, 175#)

 

[mtwarden]

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

 

[Plainsman79]

1,000 (16”) box steps in 49.01
Max 163 BPM
Ave 127 BPM

6.20 miles with 2,245 gain
Max 150
Ave 94

3,345’ of gain in 2Hrs and 29min.

 

[brca005]

3 mile walk with 40# pack

5 rounds:
KB snatch/clean/snatch x5R/5L

Pull ups x10x3 sets

 

[Marbles]

1 mile walk.

 

[Marbles]

4 mile, zone 1 run.

 

[state637]

Conditioning
30 minute AMRAP:
Run 400m
40 Double-Unders
300-Foot Overhead Carry (150 on each side)
20 Dumbbell Thrusters (10 on each side)
10 Toes to Bar

 

[Jbark60]

21-15-9
Deadlift 225
Box jump over 30"
Rest 5 min
21-15-9
Kettle bell swing 70
GHD sit ups
13:25

 

[TripleJ]

35 minute AMRAP:
-800m run + 5 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)

 

[mtwarden]

5 miles (600') w/ my wife and Tiny Elvis

 

[brca005]

1 mile walk with Chuck

1 mile walk with 20# vest
5 Rounds (with 20# vest):
5 burpees
10 ring rows
10 push ups
10 air squats
1 mile walk with 20# vest

 

[trailblazer75]

Today
4x3 minute rounds.
12 Cal Assault Bike
10 yard sled push
10 yard sled pull
Remaining time, farmer hold at body weight until the 2:30 mark followed by resting the remainder of the round.

4x3 minute rounds.
30 second assault bike sprint
3x3 burpee putt through at 50#
Remaining time, alternating box step ups until the 2:30 mark followed by resting the remainder of the round.

Repeat block 1.

Repeat block 2.

Buy out:
100 meter sled push/pull.

 

[Plainsman79]

3 sets of 50 each
Pushups
Sit ups
20# curl
10# alternating lunge with reach

2 miles

 

[Jbark60]

8 min EMOM, starting at 0, 10, 20 min marks
1 7 Snatch
2 6 Snatch
3 5 Snatch
4 4 Snatch
5 3 Snatch
6 2 Snatch
7 1 Snatch
8 1 Snatch Same rep scheme and timing for clean and jerk and squat