3 Rounds of:
30 Pushups
30 "4" count flutter kicks.
Rest. Then,
2 min max pushups- 84
2 min rest
2 min max situps-71
2 min rest
Max DH pullups-14
2 min rest, Then
2 Rounds of:
1 min max pushup- 46/40
1 min rest
1 min max situp- 37/34
1 min rest, Then
4 Rounds of:
:30 max pushup- 25/23/23/23
:30 rest
:30 max situp- 18/18/17/18
:30 rest
6 min rest after last set of situps, Then
Every minute complete 4 DH pullups in one set (wearing 18lb vest)
Upon failure to complete the set, rest 90 seconds, then…
Every minute complete 3 DH pullups in one set (wearing 18lb vest)
(Sets of 4)- 5 complete rounds, failed at #3 on set 6
(Sets of 3)- 9 complete rounds
2 min rest, Then
100 “4” count Flutter Kicks
50 Situps
50 “4”count Flutter Kicks
25 Situps
Max effort Front Lean and Rest Hold – 1:41
Daily workout post
- kensongakusei
- Ranger
- Posts: 62
- Joined: November 26th, 2012, 2:15 pm
- Been thanked: 1 time
- kensongakusei
- Ranger
- Posts: 62
- Joined: November 26th, 2012, 2:15 pm
- Been thanked: 1 time
Re: Daily workout post
10 minutes to complete as many rounds of:
15 Squats
5 Jump Squats
6 Jump Lunges
20m Bear Crawl
Then immediately into,
10 minutes to complete as many rounds of:
40 "4" ct Flutter Kicks
20 Situps
30 "4" ct Good Morning Darlings
10 V-ups
Then immediately into,
10 minutes to complete as many rounds of:
10 "8" ct Bodybuilders
6 Burpees
5 Dive Bomber Pushups
20m Crab Walk
Then immediately into,
30 minutes to complete as many rounds of:
10 Jump Squats
10 "8" ct Bodybuilders
30 "4" ct Flutter Kicks
10 Jump Lunges
10 Burpees
30 "4" ct Good Morning Darlings
Wore an 18lb vest for the whole thing
6rd +20 reps/1rd +80 reps/2rd + 21 reps/4rd + 64 reps
15 Squats
5 Jump Squats
6 Jump Lunges
20m Bear Crawl
Then immediately into,
10 minutes to complete as many rounds of:
40 "4" ct Flutter Kicks
20 Situps
30 "4" ct Good Morning Darlings
10 V-ups
Then immediately into,
10 minutes to complete as many rounds of:
10 "8" ct Bodybuilders
6 Burpees
5 Dive Bomber Pushups
20m Crab Walk
Then immediately into,
30 minutes to complete as many rounds of:
10 Jump Squats
10 "8" ct Bodybuilders
30 "4" ct Flutter Kicks
10 Jump Lunges
10 Burpees
30 "4" ct Good Morning Darlings
Wore an 18lb vest for the whole thing
6rd +20 reps/1rd +80 reps/2rd + 21 reps/4rd + 64 reps
2/75
"Fortune favors the prepared"
"Fortune favors the prepared"
- kensongakusei
- Ranger
- Posts: 62
- Joined: November 26th, 2012, 2:15 pm
- Been thanked: 1 time
Re: Daily workout post
100 "4" ct flutter kicks
50 "8" ct bodybuilders
10 Deadhang pullups
75 "4" ct flutter kicks
40 "8" ct bodybuilders
8 Deadhang pullups
50 "4" ct flutter kicks
30 "8" ct bodybuilders
10 Deadhang pullups
25 "4" ct flutter kicks
20 "8" ct bodybuilders
8 Deadhang pullups
-28:13
Rest 5 minutes
1a. 3x41 Pushups
1 minute rest between
1b. 3x50 Situps
1 minute rest between
(alternate pushup and situp sets)
2a. 3x25 Wide grip pushups
1 minute rest between
2b. 3x15 V-ups
1 minute rest between
(alternate pushup and V-up sets)
50 "8" ct bodybuilders
10 Deadhang pullups
75 "4" ct flutter kicks
40 "8" ct bodybuilders
8 Deadhang pullups
50 "4" ct flutter kicks
30 "8" ct bodybuilders
10 Deadhang pullups
25 "4" ct flutter kicks
20 "8" ct bodybuilders
8 Deadhang pullups
-28:13
Rest 5 minutes
1a. 3x41 Pushups
1 minute rest between
1b. 3x50 Situps
1 minute rest between
(alternate pushup and situp sets)
2a. 3x25 Wide grip pushups
1 minute rest between
2b. 3x15 V-ups
1 minute rest between
(alternate pushup and V-up sets)
2/75
"Fortune favors the prepared"
"Fortune favors the prepared"
- kensongakusei
- Ranger
- Posts: 62
- Joined: November 26th, 2012, 2:15 pm
- Been thanked: 1 time
Re: Daily workout post
AM:
100 "8" count Bodybuilders
100 "4" count Flutterkicks
100 Jump Squats
17:52
PM:
3 sets of:
42 pushups
50 situps
1 minute rest
3 sets of:
30 Wide grip pushups
50 "4" ct flutter kicks
1 minute rest
(rest 2 minutes after last set)
Descending Pullup ladder
12-9-5-4
:45sec rest between sets
(rest 2 minutes after last set)
3 sets of:
10 Dive bomber pushups
25 "4" ct good morning darlings
100 "8" count Bodybuilders
100 "4" count Flutterkicks
100 Jump Squats
17:52
PM:
3 sets of:
42 pushups
50 situps
1 minute rest
3 sets of:
30 Wide grip pushups
50 "4" ct flutter kicks
1 minute rest
(rest 2 minutes after last set)
Descending Pullup ladder
12-9-5-4
:45sec rest between sets
(rest 2 minutes after last set)
3 sets of:
10 Dive bomber pushups
25 "4" ct good morning darlings
2/75
"Fortune favors the prepared"
"Fortune favors the prepared"
- kensongakusei
- Ranger
- Posts: 62
- Joined: November 26th, 2012, 2:15 pm
- Been thanked: 1 time
Re: Daily workout post
AM: 2.5 mile run
PM:
Pullup Ladder
2-4-6-8-10-8-6-4-2
50 "4" count Flutter Kicks between each set of pullups
Rest 15 minutes
600m Walking Lunge (Holding a 25lb plate overhead and wearing a 20lb weight vest)
Rest 15 minutes
Every minute on the minute, for 10 minutes, complete:
7 Dips
10 Jump Squats
(wearing a 20lb weight vest)
PM:
Pullup Ladder
2-4-6-8-10-8-6-4-2
50 "4" count Flutter Kicks between each set of pullups
Rest 15 minutes
600m Walking Lunge (Holding a 25lb plate overhead and wearing a 20lb weight vest)
Rest 15 minutes
Every minute on the minute, for 10 minutes, complete:
7 Dips
10 Jump Squats
(wearing a 20lb weight vest)
2/75
"Fortune favors the prepared"
"Fortune favors the prepared"
- kensongakusei
- Ranger
- Posts: 62
- Joined: November 26th, 2012, 2:15 pm
- Been thanked: 1 time
Re: Daily workout post
100 "8" ct Bodybuilders
150 "4" ct Flutter Kicks
50 Burpees
125 "4" ct Flutter kicks
50 "8" ct Bodybuilders
25 Burpees
100 "4" ct Flutter Kicks
25 Burpees
40:59
150 "4" ct Flutter Kicks
50 Burpees
125 "4" ct Flutter kicks
50 "8" ct Bodybuilders
25 Burpees
100 "4" ct Flutter Kicks
25 Burpees
40:59
2/75
"Fortune favors the prepared"
"Fortune favors the prepared"
Re: Daily workout post
I was wondering if anyone would be interested in posting WOD's on here like Ranger Nomad did in the past?
I know there are already a bunch of different workouts on here, but I think a lot of other future soldiers and I would really appreciate it.
I know there are already a bunch of different workouts on here, but I think a lot of other future soldiers and I would really appreciate it.
11X OPT 40
SHIP DATE: 20140715
"Five Mentees Report Here" Thread Member
SHIP DATE: 20140715
"Five Mentees Report Here" Thread Member
Re: Daily workout post
Self-administer a PT test and post in on your introduction thread. Complete this task within 72 hours.Mustardseed12 wrote:I was wondering if anyone would be interested in posting WOD's on here like Ranger Nomad did in the past?
I know there are already a bunch of different workouts on here, but I think a lot of other future soldiers and I would really appreciate it.
Ranger Class 13-71
Advisor, VN 66-68 69-70
42d Vn Ranger Battalion 1969-1970
Trainer, El Salvador 86-87
Advisor, Saudi Arabian National Guard 91, 93-94
75th RRA Life Member #867
Advisor, VN 66-68 69-70
42d Vn Ranger Battalion 1969-1970
Trainer, El Salvador 86-87
Advisor, Saudi Arabian National Guard 91, 93-94
75th RRA Life Member #867
Re: Daily workout post
Just stumbled across this thread.
Will be starting this ASAP.
Thank you Ranger Nomad.
Will be starting this ASAP.
Thank you Ranger Nomad.
82nd Airborne Division, 3rd Brigade B-Co 1/508