Wod

[mtwarden]

hit the gym this evening

squats 5/5/5+, bench 5/5/5+, pull-ups 3x10, dips 3x30, core

 

[Cant hit em]

Snatch 1x1 find 1rm then subtract 20% for 3x1

5 rds of 2 min
10 t2b
40 dubs
Max power cleans with remaining time

1 min rest between

Legs are fried hiking and packing a deer out

 

[TripleJ]

Max effort 1 mile run for time

5 Minute Rest

30 STOH, 135 lbs
5 burpees
30 Push-ups
5 burpees
30 Slam Balls, 30 lbs

 

[jmez]

3 man partner WOD
1 works at a a time, break reps up however you want
100 cal row
100 box jump overs
100 thrusters 95#
100 toes 2 bar
100 thrusters
100 box jump overs
100 cal row

 

[Cant hit em]

Build to 1 rep max front squat then minus 20% for 2x3

21-15-9
Bar facing fukîng burpees
Hang squat snatch #95

50 cal row for time
Did some bench press

 

[Cant hit em]

Team wod - one works while the other runs

20 rounds with #30 slam ball and #20 vest
10 slam balls
10 overhead lunges w/slamball
Run 200m

 

[Ray P]

Son and his wife came to visit for a week. Stayed in St Augustine. Spent 3 to 4 hours everyday surfing in 3 ft waves. Arms and shoulders are toast

 

[TripleJ]

24 Minute EMOM alternating


15 calorie row/bike/ski alternating
6 Power Cleans, 60% 1RM
6 Ring MU
6 Double Dumbbell Burpee-Deadlifts, 50 lbs

 

[jmez]

Squats 5-4-3-2-1

20 min EMOM
8 GHD sit ups
10 box jumps 24"
12 cal assault bike
14 20# med ball walking lunges

 

[TripleJ]

8 Minute EMOM
2 Snatch High Pulls + 1 Full Snatch...start @ 65%, working to a heavy 1 rep
straight into...
4 Minute EMOM
1 Full Snatch, working to a heavy 1 rep


2 rounds for time:
40 kb swings, 53 lbs
400m run

 

[TripleJ]

10 Minute EMOM
3 Front Squats @ 80-83% 1RM


8 Minute AMRAP
10 Box Jump Overs 24"
10 Deadlifts 185 lbs
100M Run

 

[mtwarden]

I’m not dead, only feel like I’m dead- day 6 of a nasty flu

flu season is early this year (and bad!)- don’t wait on that flu shot

 

[jmez]

I just as well be dead. Strained/tore soleus muscle today running 100 yard sprints. I'm gonna be pretty limited for a while.

 

[Cant hit em]

Shoulder press
1 rep every 3 min for 15 min build to a heavy 1 rep

5 rounds
Min 1 : max rep T2B
Min2 : max rep db snatch #50
Min 3 max rep dubs
Min 4 rest
Repeat

3x5 rdl +10 shrugs
3x8 wide stance good mornings

 

[Cant hit em]

Looking forward to this tomorrow

 

[jmez]

Death by anything sucks!!!!

 

[Cant hit em]

Death by anything sucks!!!!

Lmao i almost puked just lookin at it

 

[mtwarden]

jmez- here’s to a fast heal

it was Tiny Elvis’s birthday yesterday (2), so even though I probably shouldn’t have, got him out for 2.5 miles on the trails- he thoroughly enjoyed it

 

[TripleJ]

I’m not dead, only feel like I’m dead- day 6 of a nasty flu

flu season is early this year (and bad!)- don’t wait on that flu shot

I just as well be dead. Strained/tore soleus muscle today running 100 yard sprints. I'm gonna be pretty limited for a while.

Here's to a quick recovery for both of you...

 

[TripleJ]

Push Press EMOM
Minute 1-3: 3 @ 70%
Minute 4-6: 2 @ 80-85%
Minute 7-9: Work to a heavy 1 rep


8 Minute AMRAP:
2-4-6-8-10-12-14...
Wall Balls & Pull-ups
*Every 2 Minutes, stop and do 8 burpees