What is your workout today? page 385

[Invictus14]

3 Rounds
50 x Squats
10 x Ring Push Ups
10 x Sumo Dead Lift High Pulls

When complete, 500m row max effort

8:26/115#

[Nick the Destroyer]

Barbell Complex 4x5: RDL/Row/Power Clean/Front Squat/Press

Four Rounds:
Diamond Push Ups x 20
Incline Sit Ups x 20
Back Extensions x 20
Chin Ups x 10
Dips x 15
Mountain Climbers x 20

Finisher:
10-1 Countdown: Kettlebell Swings/Burpees

[Invictus14]

4 Rounds
15 x Ring Dips
8 x OH Lunges (45#)
30 x GHD Sit-Ups
8 x Lunges

[Nick the Destroyer]

Lat Pull Downs 4x8
Smith Machine Squats 4x8
Hammer Strength Incline Press 5x5
Seated Close Grip Rows 4x8
Straight Legged Deadlifts 5x5
Seated Dumbell Presses 3x10
T-Bar Rows 3x10

Conditioning:
3 Rounds:
Tire Flips x 10
Sledgehammer Strikes x 10 each side
Sprint/Single Leg Bounds/Carioca x 2 x 40yds.

[fat belly frog]

Away from home on work trp so 15 mins mixed body weight exercise in the hotel room.
Pushups
Mountain climbers
Burpees
V ups
Lunges

Then 45 mins swimming in hotel pool, then 3 km walk to dinner and slow 3km walk back to hotel

[Nick the Destroyer]

Walked the dog 1.5 miles

Heavy Barbell Complex 3x3, 1:3 work rest ratio: Power Clean/Squat Clean/Front Squat/Push Press (145lb load)

Three Rounds:
Horizontal Pull Ups x 10
Divebomber Push Ups x10
Weighted Sit Ups x 10
Weighted Back Extensions x 10
Pull Ups x 10
Dips x 10
Ice Skater Jumps x 10 each side

Straight Ellyptical (elevation 10, resistance 5, s/m 220) 30:00

[Invictus14]

Did a Hero WOD for one of my fallen brethren today. The Brostrom:

8 Rounds
200 m run with 45# plate
10 pull-ups
20 burpees with 45# plate (plate is on the ground and on the way up hold the plate to your chest for the jump)

Took me about 53:19 and I think I lost my soul

[skorpion317]

Just finished SimpleFit Level 6, Day 3:

For time
32 pull ups
64 push ups
64 squats

I did it in 4 minutes, 49 seconds. Anything under 5 minutes, you move up to the next level, so I'll be starting Level 7 on Monday. It ain't gonna be pretty.

Later, I'll be lifting:

1x5, then 2x3
Deadlift - 290 lbs., then 305 lbs.

3x5
Upright row - 155 lbs.
Shoulder push ups

[Nick the Destroyer]

Trial #10: Plank - 4:01

The rest of the day was active rest:
Walked the dog 2 miles
2 mile run - 15:34
Basketball with my son 45:00

[fat belly frog]

2 hours playing with the kids at a nature playground, jump from rock to rock, climbing towers and rope towers, crossing streams on logs etc. tonight 1.45 fast bike ride feely flat route along the coast. Later will do 30 mins of core and streching once dinners gone down