WOD 10/6 

neptunes-rage:

First day back 100%ish

GYM
5x9 215 squat

185 x5 bench
165 x8
burn out set bench
195 x2
145 x8
95 x14
4x8 - 65lbs incline DB press
3x10 - 25lbs cable flies
180 pushups

2 set of 15 dips
3x10 70lbs skullcrushers

SWIM

500m warm up swim
6 min interval workout
25 - pushups x10
25 -4 count flutter kicks x10
100m swim
NIGHT 400 pushups

3 notes
WOD 10/8

neptunes-rage:

Workout 10/8

RUN
2 miles (7 min mile pace)

GYM
5x7 squat - 225
4x3 Deadlift - 315
3x10 shoulder press -55lbs dumbell
3x10 leg extension - 150
3x10 leg curl - 110
3x12 rear delt fly - 115
3x12 lateral raise - 20lbs dumbell

SWIM (fin day)

500m warm up - 8:20
5x100m CSS - 1:45 (1:45 rest)
2x250m lead arm/trail arm fin 4:00
(2min rest)
1500m cool down freestyle (28 min)

RUCK
2 miles (12 min mile pace) 55 pound

1 note
911!!!

littledrummingbear:

I DONT GIVE A FUCK WHAT YOUR DOING! STOP IT AND GO WATCH HOPELESS WANDERER BY MUMFORD & SONS AND TELL ME ITS NOT AWESOME! AND THAT THE FIRST WORDS THAT COME OUT OF YOUR MOUTH IS OH SHIT!!

4 notes
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