5K Zone 2 Run | 33:34 | 132BPM | 6:42/KM | 179SPM
stop making me run so much and stop being a nerd.
060825
20m EMOM of:
60s 8 Goblet reverse lunges @25KG
60s 25 Suitcase March @25KG
5R of:
2min On: 2min Off
25 Cals on the Machines (Bike, Row, Row, Ski Ski)
Remainder Time Shoulder To Overhead @30KG Barbell
Posted in Team WOD
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060725
Superset
Bench press 6×5 @ 60KG
5 reps Pull up @10KG
3R of:
20 goblet squats @ 25kg
Pair up to complete 5k ski
Swap every 500m (Damper 10,8,6,4,2)
2:15/500m
Posted in WOD
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060525
95min Zone 2 Run 12.67KM | 130BPM | 7:30/km Pace | 179SPM
Posted in Cardio, Running
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060225
Warm up – Bike @ 100 calories
22 min EMOM
15-20 push ups @ 20
12-16 Hang Power Clean @40KG @8
6R of
30 cals row – 85-90% effort
30s max rep Hang Power Clean @ 5
90s Rest
Posted in Anaerobic
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060125
4R EMOM (60s on, 60s off)
60s Deadball throw 15kg (5-10 reps)
60s Farmer’s carry 24kg (2R), 16kg (2R)
60s Mountain climber (30-60 reps)
4 min rest
4R EMOM (60s on, 60s off)
60s Sled Pull 100kg (20m+)
60s 5 Squat + 5m lunges (2R+)
60s Ski (5-15 cals)
Posted in Team WOD
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053125
Bench Press 5×6 @56,58,58,58,58
Super Set 5 Pull Ups @10KG
Press 5×5 @35KG
Push Press 3×3 @50,55,58
WOD
20min EMOM:
All 1 Arm (Alt every min)
5 KB Snatch
5 KB Squat
5 KB Clean
5 KB Push press
@12KG DB
Posted in Strength, WOD
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053025
Home workout
DB Romanian DL 5×10 @25KG DBs
Machine Read Delt Fly 5×10
Goblet Squat 5×20 @25KG DB
Assisted Nordic Curl 5×10
DB Seated Shoulder Fly 5×10 @5KG
Posted in Bodybuilding
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052925
4×4 intervals treadmill running
Did 3 Rounds only.
1st round 160BPM avg
2nd round 157BPM avg
3rd round 153BPM avg
First time running intervals after injury.
Posted in 4x4, Cardio, Running, v02max
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052825
60min Run Zone 1-2 | 8.38KM | 7:10/KM pace | 130BPM Avg HR | 181 SPM
Posted in Cardio, Running
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please attach individual lap times for reference.