Wod

[mtwarden]

4 miles on the trails w/ my wife and Tiny- another gorgeous day in paradise

 

[jmez]

3 rounds
50 double unders
15 alternating 1 arm DB clean and jerk 50#

5 min rest

4 rounds
Row 15 cals
10 over bar burpees
5 hang clean 155#

 

[Cant hit em]

Bench press / barbell row superset
3x10

4 rounds
5 hang power clean #95
6 pull up
100m run

Rest 2 min

4 rds
5 hang power clean #135
6 pull up
100m run

 

[JasonWi]

8.5 miles of snowshoeing today, with a bit under 1500 feet of elevation gain.

 

[Hooverfb]

1-6 wave
Barbell rows
175-145,180-155,185-165,185-170
20 pullups

Want to cut weight abit, so I'll track it here too. Lifting wise I'm in my best shape, cardio as well, just have extra body fat. I tend to adhere to Poliquin's standards for fat lol. So around Jan 1st, weighed 185. Currently 182.

 

[TripleJ]

20 Minute Alternating EMOM (5 rounds) for max calories row/ski

-0:45 second assault runner
-3 position snatch (High hang, hang, low hang) @ 75-80%
-0:45 second ski erg
-15 Toes to Bar

 

[jmez]

1/2 Kalsu
50 thrusters 135#
Starting at 0, 5 burpees top of every minute.

Sent from my moto z3 using Tapatalk

 

[Cant hit em]

Squat superset with box dips
3x10

3 rds
Min 1: handstand walk max distance
Min 2: rest

Directly into

3 rds for time
10 shoulder to overhead #155
50 double unders

 

[TripleJ]

1/2 Kalsu
50 thrusters 135#
Starting at 0, 5 burpees top of every minute.

Sent from my moto z3 using Tapatalk

I have a couple buddies that have done the full workout of this and they both say it is the hardest workout they have ever done.

 

[TripleJ]

Alternating EMOM, 10 minutes
-4 push press (Start @ 60%, building)
-10 Bulgarian Split Squats (5/5), 53 lbs KB


8 Minute AMRAP:
10 Push Press 95 lbs
10 Burpees over the bar

 

[Hooverfb]

Tire flip for time 80 yds.
1 min, 53 secs, 54 secs, 52 secs
Trap bar carry
205 lbs 1 minute, 1 min rest
225 1.5 minutes, 2 min rest
225 2 minutes, 1 min rest x2
225 1 minute, 30 secs rest x2

Weight this morning was 181

 

[mtwarden]

guys are smoking it up! Jason- I'll be getting in snowshoeing this Friday-Sunday, looking forward to it

4 miles on the trails with Tiny E after work today

 

[JasonWi]

5 sets narrow grip pulldowns 120-200#
5 sets wide grip pulldowns 115-190#
5 sets high cable rows 40-70#
8 sets lawnmower rows 30-80#
4 sets military dumbbell press 40-60#
4 sets x 20 crunches

 

[mtwarden]

4 miles on the trails w/ my wife and Tiny E; busy packing for my snowshoe trip

 

[Hooverfb]

1-6 wave bench press
185-155, 190-165, 195-175, 195-180 (only hit 4)
543 wave ohp (minimal rest between sets, 2 mins between waves)
95,105,110. 100,110,115
20 yds waiter carry kb 50lbs each arm
Turkish getup 25lb kb x5 each side

 

[Hooverfb]

Front squats
135x8,155x5 +2 (after 20 sec rest), 165x4
Barbell lunges
135x5 each leg x2
Farmers carry db 40yds
70lbsx1,80lbsx2
Short and sweet. Wasnt sure what I wanted to accomplish when I woke up. But did something lol

 

[JasonWi]

5 sets flat bench 135-245 #
4 sets dumbbell incline bench 50-80 #
4 sets of flys 25-40 #
4 sets of deadlifts 135 WU 185,225,275 #
3 sets TRX inverted BW rows

 

[Cant hit em]

Front squats 3x10@#225
Superset with
:45 double kettlebell farmer carry #70’s

Sneaky burner here
3 rounds
25 ground to overhead with #45 plate
10 burpee to plate
6 min cap

200 vested box step ups

 

[gburk]

Y’all have inspired me to post workouts and hopefully that accountability will help to get me out of bed earlier and more often. Some very impressive stuff in this thread. I’ll be 44 this year, decent shape but workouts are more intermittent than they should be.

Just learned what a Murph was and did an informal version of that this morning. Did it in 44:11 but the runs were slightly over 1m and the pushups were at about a 3” incline due to space constraints (and yet still the weak point). Did 3-6-9 x33 with a 1-2-3 kicker at the end. Needless to say no weight vest was employed...

 

[JasonWi]

6 sets of squats 135-225
4 sets of pullups (by far my weak point)
4 sets of bicep curls 50,70#
5 sets of narrow grip pulldowns 120-200#
5 sets high shoulder pulls 50-80#
4 sets single arm rows 40-80#

Walked the dog for 3 miles, took advantage of the break in the rain.