Wod

[JasonWi]

In addition to the squats.. I added 20 minutes of various sandbag carries (waiters walk, suitcase carry, press walk, farmers walk) trying to keep moving the entire time.

My legs are already sore! Tomorrows foam rolling /stretching will be a real treat!

 

[adaptablesurvival]

Lower Strength SUPERSET with Endurance Upper

Walking Lunges - 40x8 50x6 60x4 60x4
Dips - 10/8/8/6

Glute Ham Bridge - 225x6 225x6 255x4 255x4
Single Arm Farmer Carry- 50lbsx50ft 65x50ft 75x50ft 85x40ft

Core
Bicycle Crunches - 20/20/20
Pallof Press - Red Band x 20/20/20
Wall Ball (no squat) - 10lb Med Ball x 20/20/20

Stair Climber 15 min.

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[TripleJ]

10 Minute EMOM:
1 Back Squat @ 90%

10 Minute AMRAP:
5 Toes to Bar
10 Wall Balls
20 Double-unders

 

[jmez]

3 rounds
15 power cleans 115#
45 double unders
15 push press 115#
45 double unders

5 min rest

5 rope climbs
500m row
4 rope climbs
500m row
3 rope climbs
500m row
2 rope climbs
500m row
1 rope climb
500m row

Rest 5 min

2 rounds
25 GHD sit ups
15 front squats 155#
20 ski erg cals

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[mtwarden]

4 miles on the trails w/ my wife and Tiny E- finally no need for a headlamp!

 

[Cant hit em]

Snatch emom
3 position= 1 rep 5x1

Then 10 min to find 1x1 max Shoulder press

15 min cap
30 power cleans #95
30 barfacing burpee
20 power cleans #115
20 barfacing burpee
10 power cleans #135
10 barfacing burpee
10 bar muscle up cash out

 

[Clarktar]

6 miles in the AZ desert.

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[Cant hit em]

6 miles in the AZ desert.

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Kill anything ?

 

[Clarktar]

Kill anything ?

Nope. Just blowing stalks and learning how to glass

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[Hooverfb]

Pushed the finger some more. Held together but theres still some healing nerves.
135lb barbell lunge x8x2
Pullupsx20
Bent over row 135x8, superset deadlifts (oh grip) 225x8×2
Power cleans 1 rep, row next, 135x8

 

[JasonWi]

3 sets...25 chinups
3 sets walking lunges
2 sets Russian twist/abdominal roller
4 sets Waiters carry, suitcase carry and push carry with sandbags

 

[TripleJ]

3 Minute EMOM
3 Touch-n-go Snatches @ 60-70%
1 Minute Rest
3 Minute EMOM
2 Touch-n-go Snatches @ 70-80%
1 Minute Rest
3 Minute EMOM
1 Snatch @ 80-90%

For Time:
2 Rounds of:
25 Power Snatches 75 lbs
25 Pull-ups
then...
25 Calorie C2 Bike

Cash-out
30 GHD Sit-ups
1000M Row
30 GHD Sit-ups
1000M Row
30 GHD Sit-ups

 

[jmez]

Lifting today
Front Squat
12 @ 75%
6 @ 85%
3 @ 90%
12 @ 65%+10lbs
6 @ 85%
3 @ 90%

Yoke carries
Weighted lunges

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[mtwarden]

4 miles on the trails for Tiny E and I; this persistent ice we've had keeps a guy on his toes!

 

[JasonWi]

I just found out my gym added a new area. Its a converted racquetball court they changed to allow: Tire flips, ball slams, wall balls, kettle bells and battle ropes, etc.

So I spent 50 minutes doing a wide variety of exercises. Flipping the 175# tire the length of the room then pushing it back to the starting point. Ball slams, kettle bell swings, a few rounds of battle rope, etc.

It was alot of fun to mix up my routine and worked up a great sweat

 

[Hooverfb]

I just found out my gym added a new area. Its a converted racquetball court they changed to allow: Tire flips, ball slams, wall balls, kettle bells and battle ropes, etc.

So I spent 50 minutes doing a wide variety of exercises. Flipping the 175# tire the length of the room then pushing it back to the starting point. Ball slams, kettle bell swings, a few rounds of battle rope, etc.

It was alot of fun to mix up my routine and worked up a great sweat

That's funny, I havent worked out at the gym by my work in awhile but did today for similar workout. Lots of fun.
3 rounds. Trying to beat times.
20 yd 135# sled run x2
20 yd waiter carry x2
40 yd 180# tire flip

 

[jmez]

30 min AMRAP
5 burpee Chest-to-bar
15 cal ski erg
20 push ups
30 walking lunges
80 foot farmer carry 160#

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[mtwarden]

4 mile hill workout w/ Tiny E

 

[Cant hit em]

3 position clean
Power position+low hang+ground= 1 rep
5x1
rest 1 min between building in weight

1:30 max rep Wall ball
Rest 60 sec
1:00 max unbroken wall ball
Rest 60 sec
50 burpee touching target 6” above arms
1:00 max unbroken wall ball
Rest 60 sec
1:30 max rep wall ball

21-15-9
Cal echo bike
Cal row

 

[JasonWi]

4 sets of flat bench press
4 sets incline bench press
4 sets dumbbell flys
4 sets of kettlebell swings
4 sets of tire flips
4 sets of Bulgarian bag shoulder swings
1 set each arm waiters/suitcase carries