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Malicious User Message sent to many --From-->TINA AMSALU
@tina123
We do our best to moderate the forum but every once and a while somebody slips through. Two days ago, the user above sent messages to many users. Those of you that received it, please just delete from your email.
FYI: In your profile settings for your community account you can change the setting that forwards all message alerts to your personal email account. I recommend updating your profile settings if you find this feature annoying.
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by Mark Divine
May 22 2013 in Workouts by Mark Divine
Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT. Endurance: LSD run, ruck or swim. Benchmark WOD: “Diane”. Complete 21-15-9 reps of: Deadlift (225#) Handstand push ups Durability: Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
by Mark Divine
May 21 2013 in Workouts by Mark Divine
Baseline: Pre-SOP and Box Breathing, then ROM Drills. Row 500m, 20x sandbag get ups, row 500m, 20x sandbag clean and press Strength: Deadlift –5-3-3-2-2-1-1-1 (Establish a new 1 RM) Stamina: 4 rounds, not timed: 5x deadlift (225#-275#/165#-225#), 100m lunge, 50m barbell weighted overhead carry (135#/95#). Work Capacity: Complete 2 rounds of the following for time: …Read More
by Mark Divine
May 20 2013 in Workouts by Mark Divine
Baseline: Pre-SOP and Box Breathing, then ROM Drills. 3 rounds – Row 250m, 5x dips, 5x push press (65#), 5x pull up. Strength: Push press – 5-3-3-2-2-1-1-1 (Establish a new 1 RM) Stamina: 5 rounds, not timed: 10x push press @ 95#-115#/75#-95#, 20x DB thrusters (35#/25#), 50m plate carry (Men=3×45# plates, women=2 x 45# plates). …Read More
by Mark Divine
May 19 2013 in Workouts by Mark Divine
Baseline: Pre-SOP and box breathing, then ROM Drills. Run 800m, then 50x goblet squats, 50x jumping pull ups. Work Capacity: Complete 3 rounds for time of: 30x pull ups 30x deadlift (155#/115#) 30x box jump (24in/20in) Strength: Back squat – 5-3-3-2-2-1-1-1 (Establish a new 1 RM) Stamina: Chipper, not timed: 30x back squats @ 135#-185#/95#-135#, …Read More
by Mark Divine
May 18 2013 in Workouts by Mark Divine
Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – Run 200m, 5x pull up, 10x push ups, 15x air squats, 10x dislocates. Work Capacity: “Loredo”. Complete 6 rounds for time of: 24x air squats 24x push ups 24x walking lunge steps 400m run Durability: 30 minute ruck with a 50# load or 30 …Read More
