Wod

[gburk]

Deadlift 5/5/5/3 @ 90/95/95/95%
Bench 5x5@80
Pull-ups 5x10
Then the hard part, tossed 4-5 buckets of batting practice

 

[TripleJ]

10 Minute EMOM:
Minutes 1-5: 2 Back Squats @ 80-85%
Minutes 6-10: 1 Back Squat @ 86-90%

10 Minute AMRAP:
2-4-6-8-10-12-14... Increasing by 2 reps each round
Deadlifts @ 225 lbs
Box Jump Overs @ 30"
Toes to Bar

5 x 5 Bench Press

 

[jmez]

yesterday

Partner WOD
150 cals ass bike
10 burpee box jumps 30"
100 wall balls
10 burpee box jumps
80 toes 2 bar
10 burpee box jumps
40 sandbag over shoulder 150#
10 burpee box jumps
20 manmakers 50# DB
10 burpee box jumps

 

[mtwarden]

Well Hallelujah- I'm among the living again! Whatever I had, it wasn't a cold- fever, big time chest congestion, achy joints, etc- seems like weeks, but I guess only four days 4 miles on the trails with Tiny E at a relaxed pace, I think he easily covered 8 miles!

 

[*zap*]

Glad your feeling better.

 

[jmez]

21-18-15-12-9-6-3
Box jump overs 24"
Walking lunges (double numbers)
Back squat 165#

 

[JasonWi]

Today was strictly an upper body day.

4 sets of DB military press 30-50#
5 sets of DB flat BP 40-80#
4 sets of DB incline close grip BP 35-60#
5 sets of decline BP 155-275#
4 sets of OHP 65-135#
2 sets of front shoulder raises 35-45#

 

[gburk]

10x10 toes to bar
10x20 pushups

 

[Hooverfb]

I'm not good at resting lol.
Think I figured out which part of my quad is giving me trouble, so resting that. sort of.
10x10 bench at 70% 1 min rest between sets. Dieing on the last 4
2x1 minute power cleans 135#
2x1 minute power snatch 95#
1 minute push press 115
1 minute power clean and push press 115

 

[gburk]

8:06 neighborhood 1.2mi loop this morning

 

[JasonWi]

6 sets of squats 95-245#
6 sets of narrow grip pulldowns 110-200#
5 sets of high shoulder cable rows 55-85#
4 sets of box step ups with sandbag 25#
5 sets of battle ropes
4 sets of SH/DH kettlebell swings 20-50#

 

[mtwarden]

5 mile loop on the trails w/ Tiny Elvis ~ 600' gain; my lungs aren't a 100% yet, but getting there

 

[jmez]

30 min Alternating EMOM
50 double unders
20 abmat sit ups
15 box jumps 24" no stepping
20 med ball squats 20#
20 med ball walking lunges 20#

 

[JasonWi]

8 sets of incline bench press (close and wide grip) 80-160#
6 sets of stiff legged deadlifts 80-180#
8 sets of bicep curls (3 variations) 20-70#

 

[Cant hit em]

Front squats 3x5 #265
Superset with
Front rack KB carry :45

3min x 4 rounds
50’ sandbag carry #150
15 wall ball
5 devil press #35’s
Max reps sandbag over shoulder

Rest 2 min between rds

 

[mtwarden]

hit the gym this morning

deadlifts and overhead press for 5/3/1+/10 @ 75/85/95/70% of 1RM
lunges 3x30yds
chinups 3x13
core

am happy to report that the flu didn't seem to impact my strength much, I was able to hit 5 reps on both the deadlifts and press on my 1+ lift, which bodes very well for the next phase

 

[TripleJ]

10 Minute EMOM:
1 Hang Snatch @ 80-90%+ of 1RM

10 Minute AMRAP:
3 Bar MU
6 HS Push-ups
10 Cal Row

 

[mtwarden]

4 miles and ~ 400' of gain for Tiny Elvis and I this afternoon

 

[Hooverfb]

Bent over row 10x10 ~70%
Left knee was bothering me, so tried swimming. Made it 10 minutes before kicking was bothering me lol.

 

[gburk]

3 times
Bike sprint uphill about 1/2 mile
25 sit-ups
10 pull-ups
Lame ass time of 26:07