Wod

[JasonWi]

Today was a more of an active recovery day, legs are sore/tight from earlier in the week! Foam rolling and stretching for 20 minutes.

4 sets barbell OHP
4 sets of front shoulder raises
4 sets of lateral shoulder raises
4 sets of various biceps curls

I will get the dogs out after work for a few mile walk

 

[TripleJ]

20 Minute AMRAP:
400M Run
8 Strict Pull-ups
16 Pistols alternating
8 Strict Pull-ups
16 Pistols alternating

 

[GLB]

10 min treadmill max incline
followed by:

2 rounds Max Reps
30 lbs sandbag Turkish Get Ups
50 lbs sandbag lift to carry stairs 4 flights
5 min treadmill max incline

10 min treadmill cool down

 

[mtwarden]

to the gym today
deadlifts 5/3/1+/10
overhead press 5/3/1+/10
lunges 3x30 yds
chin-ups 3x12
core

 

[mtwarden]

got out this afternoon with Tiny E for 4 miles; picked a loop that kept us out of the worst of the wind

 

[jmez]

Partner WOD
2020m row
3 rounds
20 KBS 70#
20 KB lunges
3 rounds
20 alternating DB snatch 50#
20 DB box step ups 100#
3 rounds
20 wall balls 20#
20 med ball cleans 20#
3 rounds
20 power cleans 135#
20 lateral over bar burpees
2020 m row


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[adaptablesurvival]

Workout today
Upper strength sets superset with explosive lower sets

Flat DB Bench Press - 65x8 75x6 85x4 95x4
Plyo Lunges - 9/9/8/7

Benchless Single Arm DB Rows - 35x12 55x8 65x7 75x5
Squat Jumps - 12/12/10/10

Core Bosu Mountain Climbers - 15/15/15
Crunchy Frogs - 10/10/10
Supermans - 10/10/10

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[Hooverfb]

15 mins intervals on the stairmaster
Ran a mile at 8mph on treadmill.

 

[Cant hit em]

Handstand walking practice

15 min emom
Min 1 - max effort push up
Min 2- 16 cal echo bike
Min 3- max effort sit up

The Echo bike was made by the devil

 

[jmez]

Want to really hate the echo bike:
20 min every 2 min on minute
10s 90 rpm
10s 80 rpm
10s 70 rpm
10s 60 rpm
10s 50 rpm

A couple of competition types did this at my gym today. Neither could finish it written. After 5 rounds they stopped after 70 rpm.

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[JasonWi]

The last sets of DL were done in sumo style(various feet widths) to change things up.

Added in three additional sets of abdominal work afterwards

 

[Cant hit em]

Want to really hate the echo bike:
20 min every 2 min on minute
10s 90 rpm
10s 80 rpm
10s 70 rpm
10s 60 rpm
10s 50 rpm

A couple of competition types did this at my gym today. Neither could finish it written. After 5 rounds they stopped after 70 rpm.

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Solid Hell No on the echo bike one , lol

Clean and jerk 1x1 #260

3 rds for time
10 power clean #155
10 shoulder to overhead
5:18

 

[mtwarden]

5 miles on the trails w/ Tiny E; made me laugh- he likes to roll in the snow when we get started out, he was rolling on the downside of the trail and then took about an unexpected 10 foot tumble down the hill

 

[mtnkid85]

Im doing my wife's 30 day... "Guns, buns & Ab challenge" with her. lol

Yesterday was 50 squats, 5 pushups, 25 leg lifts.
Today was 55 squats, 5 pushups, 30 leg lifts. Im adding in the same number of step ups on the Bosu ball as squats also.

Then got a nice 3.75 mi road run in.

 

[jmez]

"DT"
5 rounds
12 deadlift 155#
9 hang clean 155#
6 push Jerk 155#

I hate that workout!

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[JasonWi]

In addition to this attachment I also added:

5 x 11 seated leg extensions
5 x 10 narrow grip pulldowns
3 x 12 single arm cable rows
2 x 30 sec rope pulls max effort
4 x10 tricep extensions/skull crushers
4 x 10 dumbbell flys

 

[mtwarden]

6 mile run (haven't ran in a long time ) w/ Tiny E, TE found a heck of a treat, but got sick of packing it

 

[mtwarden]

5 miles for Tiny E and I- the trails are almost solid ice; even with microspikes I have to exercise a little caution going downhill

 

[Hooverfb]

Buddy joined me for truck push/pull workout. Did 100 yds trying to beat time. Did this about 30 minutes.

 

[Hooverfb]

Short and sweet this morning.
Back squats 225x3 +2,205×5,195×7
Incline bench 135x10,155x6,165x4