Wod

[mtwarden]

Tiny E and I got 8 miles in on the trails- gorgeous day here, highs in the 60's- much better than the highs in the 90's we were experiencing!

 

[mtwarden]

gym day

squats 3/3/3+/10
bench 3/3/3+/10
pullups 3x11
dips 3x30
core

 

[Ashy Larry]

4.5 mile mtb ride.

 

[jmez]

Front squats 7x2

3 rounds
12 front squats 135#
12 burpee pull ups

Sent from my moto z3 using Tapatalk

 

[Sam's dad]

1RM push press, 1 RM split jerk. Then a metcon:
5-4-3-2-1
Hang clean
S2OH
4-8-12-16-20
T2B
HRPU

 

[TripleJ]

12 minute alternating EMOM
- 7 high box jumps (40”)
- 1 push jerk with 3 second pause in the dip and 3 second pause in the catch. Start @ 60% and build to a heavy 1 rep

For time:
50 cal row
50 cal ski
50 cal bike
Yuck...

 

[NJFikkert]

4 rounds for time
10 thrusters 115# must be unbroken
15 cal row
200m run
2 min rest between rounds

That was 15 minutes of nasty

If no access to a rower what would you sub in?

 

[NJFikkert]

Man guys, I am loving the WOD ideas on here. Trying to get into doing my own long term programming and there is some great stuff on here.

 

[Ashy Larry]

AM 3x10 chest press
3x8 bent over row
3x12 push-ups
3x5 pull-up

PM
8.3 mile mtb ride

 

[jmez]

If no access to a rower what would you sub in?

Assault/air bike
Double Unders

 

[jmez]

"Whitten"
5 rounds
22 KBS 70#
22 box jumps
400m run
22 burpees
22 wall balls

 

[mtwarden]

4 miles on the trails with Tiny E, quasi-heat training, not as hot as was, but plenty hot- I'm ready for Fall!

 

[Cant hit em]

Deads
Build to a 1x5 w/2sec pause at knee first 2 reps
-15% for max reps

12 min amrap #115
12 hang power clean
12 front squat
12 shoulder 2 oh

4rds
50’ sled push
50’ kettlebell farmer carry #70’s
50’ sled push

 

[Btaylor]

"Whitten"
5 rounds
22 KBS 70#
22 box jumps
400m run
22 burpees
22 wall balls

Did this one yesterday. 50# KB is the biggest at our gym. It's a good one to break a little sweat if you consider a little sweat to require a mop to clean up.

 

[Sam's dad]

Teams of 2:
15 AMRAP alternating with partner:
200 m run
15 wall balls
10 burpee box jumps
2 min rest/couch stretch then

15 min AMRAP, alternating:
250 m row
15 kbs
10 push ups

 

[TripleJ]

20 Minute AMRAP:
800M Run
30 Wall Balls, 20 lbs
30 Toes to Bar

 

[jmez]

4 rounds
40 call assault bike
30s accumulated L sit
50 foot double KB lunges 53#
10 strict ring dips

 

[Ashy Larry]

3 sets of one arm swings
3x goblet squat
3x deadlift
3x sumo squats

Went up in weight so fully expecting to be sore

 

[Cant hit em]

10 min Emom
Min 1: 5 push press cycled #135
Min 2: 100m run


21-15-9-6
Handstand pushups

After each set
8 box dumbbell step overs #50’s
And
200m run

 

[mtwarden]

5 miles on hot trails with Tiny E; heading for the mountains tomorrow