Daily workout post

[inter06]

Ranger Nomad,
Wednesday workout completed.

[Nomad]

Friday's WO:

BRICK

5 mile bike, at 65% MHR
2 mile run, at 75% MHR

[va2]

Ranger Nomad,

BRICK completed.

[Nomad]

Gents, my apologies for the last few days. I've posted but completely slacked in here.

Tuesday's WO:

20 minute run, keeping HR between 128-138. This will be slow as hell for some of you dudes who tear up the runs.

15 minute bike, maintaining the same HR range, 90-95 RPM.

2,000m rowing - Max effort.


Make sure you stretch well before and after your exercise session!

[va2]

Ranger Nomad,

I jumped the gun today and PT'd before the workout was posted.

5 mile run + one round ab-fidel.

[Nomad]

Wednesday's WO:


THE SLUGFEST

You will need the following items to complete this WO:

1 big ass tire
1 sledge hammer (preferably 1 light and 1 heavy one)
1 pull up bar
1 dip bar


Five rounds, with three minute breaks at the end of each round of:

10 Pull Ups
20 Dips
60 seconds of hitting the tire side ways (30 seconds from the left, 30 seconds from the right)
60 seconds of hitting the tire full on frontal

Enjoy yourselves, it's a celebration!

[va2]

Ranger Nomad,

Workout completed. I substituted a big ass stump for the big ass tire.

[Nomad]

Ranger Nomad,
I completed the workout and I to substitued the stump for the tire.
On a side note I will be gone until sunday going down to Madison to watch state wrestling, my school is bringing four guys and hopefully a division 1 state champ so there should be some good wrestling.
Tyler

No problem, Tyler. I hope you guys take them to the hole!

[Nomad]

Ranger Nomad,

Workout completed. I substituted a big ass stump for the big ass tire.

Good can-do attitude!

[Nomad]

Alright, I'm back home for a little while. Let's get this thing started again tomorrow morning. I'm going to post the WOD tonight.