Wod

[mtwarden]

I was up at 5:00, out the door at 6:00- drove 110 miles to the trailhead and was on the trail at 8:00 AM- 19.5 miles, about 11 of them snowshoeing, got back to the truck a little after 6:00 PM and didn't get home to 8:00- I'm bushed! I'll try and post a few pics tomorrow.

 

[TripleJ]

Front squat: Work to a 1 rep max

4 Minute EMOM: 3 Front Squats @ 85% 1RM

For Time:
10 burpees onto a 45lb plate
25 Calorie Row
10 burpees onto a 45lb plate
25 KB Swings, 70 lbs
10 burpees onto a 45lb plate
25 Wall Balls, 30 lbs
10 burpees onto a 45lb plate

 

[mtwarden]

3.5 miles and 800' of gain for Tiny E and I

a few pics from yesterday's trip

 

[TripleJ]

10 Minute AMRAP:
20 Hang Power Cleans
20 Pull-ups
150M Run

5 Minute Rest

10 Minute AMRAP:
20 GHD Sit-ups
60 Double Unders
150M Run

 

[JasonWi]

5 x 10 20" box steps holding a 55# sandbag
6 x 10-14 of tricep extensions
6 sets of dead lifts 145 x 10 WU, 185 x 10, 225 x 8 , 275 x 5 , 315 x 3 ( three sets of three @ this weight)

The four days off from the gym had me feeling sluggish this morning. Shooting bow tonight after work.

 

[jmez]

Strict press 5 sets of 2

21-15-9
Deadlift 225#
Run 400m or 28 assault bike calories

That was far worse than it looked

 

[mtwarden]

3 miles on the trails with my wife and Tiny E, taking it nice and easy this week.

 

[JasonWi]

4 sets of dumbbell flat bench press
4 sets of dumbbell flys
4 sets of lawnmower rows
4 sets of seated narrow grip cable rows
4 sets of abdominal/oblique crunches
3 sets of BOB (burpees over sandbag)
3 sets of TGU (Turkish get ups holding a 22# sandbag on my shoulder

 

[TripleJ]

20 Minute EMOM:

Alternating...
20 box jump overs, 24" box
15 Push-ups + 15 Dumbbell deadlifts, 2 x 50 lbs
15 Slam Balls, 30 lbs
AMRAP, Thrusters 95 lbs

5 Rounds

Total score is number of thrusters

This one hurt, a lot...I was not able to hold to all the numbers for every round.

 

[mtwarden]

4 miles on the trails with Tiny Elvis; hanging up my trail shoes until Saturday morning- starting to get stuff packed

 

[jmez]

15 min AMRAP

15 thrusters 75#
12 cal assault bike
15 wall balls 30#
12 cal assault bike

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[TripleJ]

15 min AMRAP

15 thrusters 75#
12 cal assault bike
15 wall balls 30#
12 cal assault bike


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That looks like an all out assault on your quads...ouch.

 

[JasonWi]

2.56 miles on the elliptical

5 x 10 sets of dumbbell military press
5 x 12 sets of lateral shoulder raises
5 x 12-14 sets of abdominal crunches
5 x 10 sets of bicep curls
15 minutes stretching/foam roller

Just a poor performance day! Didn't have anything in the tank and just dragged my way through the routine.

 

[Ridge Ghost]

2.56 miles on the elliptical

5 x 10 sets of dumbbell military press
5 x 12 sets of lateral shoulder raises
5 x 12-14 sets of abdominal crunches
5 x 10 sets of bicep curls
15 minutes stretching/foam roller

Just a poor performance day! Didn't have anything in the tank and just dragged my way through the routine.

When was your last rest day?

 

[mtwarden]

the annual assembling of the butthole sandwiches . all packed up and will head to the trailhead this evening, if all goes well I’ll be back Wednesday or Thursday; shaping up to be a dandy

View attachment 72532

 

[JasonWi]

When was your last rest day?

Monday was my last rest day. Today was better energy wise, I don't think I was eating enough calories the day before and/or the fact I have ran out of my pre workout powder. Not sure which of the combinations is was/is?

 

[JasonWi]

4 x 10 of dumbbell flat bench press
4 x 10-12 of wide grip pulldowns
4 x 12 abdominal/obliques
4 x 10 seated leg extensions
4 x 10 tricep extensions

 

[Cant hit em]

Front squats 1x3 max effort then -10% for 1x3

21-15-9
Deadlift #225
400m run

Superset 4x10
Bench press
Strict pull up


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[jmez]

27 toes 2 bar
20 Cal assault bike
50 ft walking lunges 50# dumbbells
21 toes 2 bar
20 Cal assault bike
50 ft walking lunges
15 toes 2 bar
20 cal assault bike
50 ft walking lunges
9 toes 2 bar
20 cal assault bike
50 ft walking lunges

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[TripleJ]

12 minute EMOM:
2 hang squat snatches + 1 overhead squat
Adding weight every 2 rounds


21-15-9
Handstand push-ups
Toes to bar
Power snatches 95 lbs