Wod

[Hooverfb]

3 rounds
2 minutes 50 lb slam ball wall balls at 8 ft
20 yd 135 lb prowler sprint
2 rounds
1 minute 40 lb slam ball wall ball at 9ft
Pullups amrap
20 yd 135 lb prowler sprint
2 rounds
1 min rope machine pull (vertical) at 7
Pushups amrap
20 yd 135 lb prowler sprint.

 

[mtwarden]

strength train this morning

squats & bench 5/3/1+/10 @ 75/85/95/70% of 1RM
pullups 3x11
dips 3x30
core

 

[mtwarden]

4 miles on the trails with Tiny E; now packing for a backcountry ski trip tomorrow

 

[gburk]

Deadlifts tonight 5x3 @ 90% max

 

[Cant hit em]

PArtner wod 8 rounds ( 4 sets each)
Partner 1 row 500m
Partner 2 max pushup
Then switch

4 rds
10 cal echo bike
20 double unders

100 box step ups with #50 sandbag

 

[jmez]

50 box jumps, no stepping
50 wall balls 20#
50 push ups
50 goblet lunges 63#
50 ab mat sit ups
50 goblet squats 63#
50 cal assault bike
3 burpees at the top every minute

Sent from my moto z3 using Tapatalk

 

[JasonWi]

4 sets flat DB BP 35-60#
4 sets bicep curls 25-40#
4 sets DB flys 25-30#
4 sets incline DB BP 35-60#

All the DB work was high reps until failure.

3 sets farmers carriers #120
6 sets of battle ropes
8 sets of #176 tire flips

 

[TripleJ]

Every 2 minutes alternating for 16 rounds

-28 Calories Echo Bike
-4 Squat clean & jerks @ 80%
-AMRAP 6 calorie row and 2 Bar MU
-Rest

 

[mtwarden]

now packing for a backcountry ski trip tomorrow

well for so much for those plans; been fighting a cold for a couple of days and appears I'm losing

managed 4 miles with Tiny E, but no way I could have grinded out 10 miles in 2-3' of powder w/ a backpack on

 

[JasonWi]

well for so much for those plans; been fighting a cold for a couple of days and appears I'm losing

managed 4 miles with Tiny E, but no way I could have grinded out 10 miles in 2-3' of powder w/ a backpack on

Smart decision, I hope you feel better Mike!

 

[mtwarden]

Thanks- definitely made the right decision to bag the trip; I'm a slow learner, but am learning

 

[JasonWi]

Went and checked a couple trail cameras, 1.65 mile loop, dog was beyond happy. Then headed to the gym.

7 sets of OHP 65-155#
7 sets of squats 155-245#
6 sets of battle ropes
5 sets of kettlebell swings(SH/DH) 20-50#
4 sets of bicep curls 30-40#

 

[Hooverfb]

Swimming and swim sprint intervals for 30 minutes.

 

[gburk]

Morning 4x5 clean @ 90%
Evening 4x5 squat @ 90%

 

[Cant hit em]

On Vaca did drop in up in Seattle

front squats
5x5

12 min Emom max reps
Min 1: echo bike
Min 2: db devil press #35
Min 3: db front squats #50’s

 

[Hooverfb]

Close grip bench and zercher goodmorning (this is my favorite thing lately haha)
135x15&155x15,155x7&175x8,165x5&185x5
Pause and explode close grip bench,135x8
Cable neutral grip curls and tricep pushdowns
With drop sets, so each higher weight drop to last weight after Nd continue
80x14&90x15,90x12+4&100x12+5,100x6+4+4&110x8+5+5
1 min each arm
Kb swings 50lbs, kb clean and press and overhead lunge

 

[gburk]

3.4 mi interval run over 27: or so minutes. First time monitoring HR on a run and I was surprised how hard it was to raise at first, and later in the run, how hard it was to lower it. But it seems like a useful load monitor.

 

[Hooverfb]

Well planned on 10x10 squats at70%, but only reached 10x5.
Inside of my knee started burning lol. Dont plan on tearing any tendons before hunting season..
Realized I have given myself zero breaks more than a day in atleast 6 months or morr

 

[JasonWi]

5 sets of narrow grip pulldowns 120-205#
5 sets of high shoulder cable rows 40-70#
2 sets wide grip pulldowns 115-130#
5 sets of battle ropes
5 sets of #176 tire flips
5 sets of KB swings(SH/DH) 20/50#
4 sets of farmers carries 120#

 

[TripleJ]

Every 1:15 for 10 rounds:
1 Squat Clean + 2 Hang Squat Cleans + 1 Split Jerk
Start @ 60%, build as needed

For Time:
20 Cal Assault Runner
10 Squat Clean Thrusters 155 lbs
20 Cal Echo Bike
10 Burpees over the bar

Every 2 Minutes for 5 rounds:
150' D-Ball Bear hug carry, 100 lbs
AMRAP Cals on Assault Runner