Wod

[jmez]

5 rounds
30 air squats
20 cal row
10 lateral over rower burpees
1 round every 4 min

 

[mtwarden]

Wendler week 20: I'm going to be laying off the heavier weights for the next couple of weeks, don't want an injury before the Bob Open- it's a de-load week, but I just changed things up on my own squats 5x5 @ 75%, bench 5x5 @ 75%, dips 5x25, pullups 5x10, core

 

[Cant hit em]

Today was kind of a dog shit day for me. Didn't go to bed early enough and was just out of it. Did 2X800 and said F running, then just biked 2 rounds with 45 seconds rest on the Assault Bike instead.

It happens , my day was last friday couldnt front squat shit


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[JasonWi]

5 x 10-12 dumbbell flat bench press
5 x 10 dumbbell military press
5 x 10 incline bench press
5 x 11 20" box steps holding a 55# sandbag

2.22 miles on the elliptical

 

[TripleJ]

Weightlifting
Split Jerk
EMOM x 7:
2 Split Jerk @ 75% with a :03 Pause in split of final rep of each set


Metcon (For time)
100 DU
30 Alt Dbell Snatch
30 Ring Dips
30 Single Arm Overhead Lunge Steps (15/15)
30 Ring Dips
30 Alt Dbell Snatch
​​​​​​​100 DU

 

[D_Eightch]

Went to the range this morning and stretched it out a bit. Figure I can count it as a workout since I logged 4000 steps before 7 am
View attachment 72112
Last group at 100 yards. Was waiting for the wind to die down on that last shot and couldn't quite reign it in. Otherwise I am pretty happy with that!

 

[mtwarden]

4-ish miles and about 800' of gain for Tiny E and I, my legs are definitely sore from yesterday's squat session

 

[mtwarden]

3.5 miles and just shy of 1000' of gain; the arrowroot is really popping- seas of yellow

 

[AK Troutbum]

Yesterday 6.5 miles R/T and 3300’ elevation gain. No sign of flowers yet, but I predict any day now.

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[jmez]

For time
100 double unders
80 Cal row
60 wall balls 20#
40 deadlift 185#
20 ghd sit-ups
10 bar muscle ups

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[Cant hit em]

3 position power clean complex
Hang power clean+mid knee power clean
+powerclean

6 set amrap
30 sec box jumps
30 sec rest
30 sec wall balls
30 sec rest

 

[JasonWi]

3.89 miles on the elliptical. Traveling for the next few days, so no exercise for me other than walking till next Tuesday.

 

[jmez]

If you are flying you can get in a lot of miles speed walking around airports during layovers.

 

[mtwarden]

agreed; also lots of opportunities for body weight exercises in a hotel

 

[Cant hit em]

Front squats 1x3 rep max w/ 1 sec pause first rep then -10% for 2x3 #275 and #255

SCOTTY - 11 min amrap
5 deadlifts #315
18 wall ball
17 bar over burpee

3 rounds complete



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[TripleJ]

Every 90 seconds, alternating

250M Run
14 Pistols (7/7), 5-7 Ring Muscle-ups (went 7-7-5-5-6)
250M Run
5 Squat Snatches, 70% 1RM (125 lbs)

5 Rounds

 

[mtwarden]

was going to hit the trails, but has been raining all day so headed to the gym, Wendler week 20: deadlifts 5x5 @ 70%, overhead press 5x5 @ 70%, chin-ups 5x10, core

 

[jmez]

Had two different Wod's today so I just did both.

3 rounds, 3 min rest between rounds
500m row
400m run or 28 cal assault bike

Then straight into "Cindy"

20min AMRAP
5 pull ups
10 push ups
15 air squats

 

[Jon Boy]

Been a long week of brutal hikes, bump runs and pool work outs. 2 days off then another week of more the same.

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[mtwarden]

5.5 miles for Tiny Elvis and I, 50 degrees and overcast- perfect!