Wod

[JasonWi]

6 sets wide grip pulldowns 100-200#
6 sets narrow grip pulldowns 130-210#
6 sets of single arm rows 40-60#
6 sets of bicep curls 20-60#
6 sets of squats 135-245#
3 sets of box step ups 36# sandbag
3 sets of KB swings 45-50#
3 sets of rope pulls 15-20 seconds

 

[mtwarden]

8 miles on the trails with Tiny E, nice loop w/ ~ 1000' of gain, but still not able to push much of a pace- it'll come back

 

[Cant hit em]

This was brutal in the foothills

 

[mtwarden]

nicely done Sir!

 

[mtwarden]

a nice snowshoe outing with Tiny Elvis in the Elkhorn Mountains, nine miles and close to 2000' of gain- was able to push the pace a bit today, felt good

 

[JasonWi]

Look at that little stud muffin! Ready for another 9 miles

 

[Hooverfb]

Reffed 2 soccer games yesterday.
5 sets deadlifts 255x10
8 sets ohp 95 x10
2 sets chinups amrap
This morning 2 sets 30 pushups, 20 tricep dips.

 

[gburk]

3.4 mi neighborhood interval run, 26:57

 

[JasonWi]

6 sets of DB incline bench press 35-80#
6 sets of DB bicep curls 20-40#
4 sets of stiff legged deadlifts 80-140# (back is pretty stiff today so stopped there)
5 sets of battle ropes
5 sets of box jumps 24-30" boxes
5 sets of KB swings (SH/DH) 20-50#

 

[mtwarden]

to the gym this morning

squats & bench 5/5/5 @ 75% of 1RM with a 2 second pause at the bottom- what a difference that makes!!!!!
pullups 3x12
dips 3x30
core

 

[jmez]

Heavy deadlift
10-3-3-3-1-1-1

30 cal ass bike
30 walking back rack lunge 135#
30 cal ass bike

 

[mtwarden]

6 miles on the trails w/ Tiny E this afternoon; we got caught in quite a sudden squall- luckily short lived!

 

[Cant hit em]

Back squats 3x5 #305
Superset with
Barbell row

5 min amrap
10 kb swings #53
10 pushup

Rest 1 min
4 min amrap
8 kb swings
8 down ups

Rest 1 min
3 min amrap
6 kb swings
6 burpee

 

[JasonWi]

6 sets narrow grip pulldowns 120-210#
6 sets of wide grip pulldowns 140-210#
4 sets of wide rows 80-100#
5 sets of high shoulder cable rows 60-100#
5 sets of lawnmower rows 40-80#
2 sets of SH KB swings 20#
20 minutes of stretching.

 

[TripleJ]

5 Rounds for Time

20 Cal Row
50 Double-unders
7 Front Squats, 185 lbs (from the ground)
5 Ring MU

 

[Hooverfb]

Yesterday did 30 mins with my pack and 40lbs.

Today, 5 sets bench 80%x10
3 sets 80%x8
5 rounds
1 min 50lb kettlebell clean, press, and lunge amrap
1 min 25lb kettlebell turkish getups amrap

 

[Hooverfb]

5 Rounds for Time

20 Cal Row
50 Double-unders
7 Front Squats, 185 lbs (from the ground)
5 Ring MU

From the ground? Like clean and squat or zercher style

 

[mtwarden]

4 miles this evening w/ Tiny E- had an interesting graupel squall hit us, fast & hard

 

[jmez]

Back squat 7x2

17 min
40 burpees
30 sand bag over shoulder 100#
30 burpees
30 sand bag over the shoulder
20 burpees
30 sand bag over the shoulder
10 burpees
Sand bag over the shoulder remaining time

Sent from my moto z3 using Tapatalk

 

[Cant hit em]

Bench press 3x5 #215
Superset
Pull ups

For time
30 box jump overs
100 wall ball
30 box jump over

3 rounds
3power clean+3front squat+3jerk #155
15 cal ass bike