Wod

[mtwarden]

^ nicely done Sir!

4 easy miles with Tiny Elvis after work

few pics from my trip

 

[mtwarden]

strength train

deadlifts 5/3/1+/10, overhead press 5/3/1+/10, lunges 3x 30 yds, chinups 3x12, core

 

[Cant hit em]

Push press waves
Sets of 6-4-2 add weight and repeat

Tabata of each
Push press
Slam ball
Sit ups


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[jmez]

Squat 5x5

3 rounds
200m shuttle run, cones at 50m
20 GHD sit ups
200m shuttle run
20 jumping lunges
200m shuttle run
10 sandbag over the shoulder 150#
200m shuttle run
10 burpee box jump overs

 

[Hooverfb]

3.5 mile run yesterday. Legs were dead from lifting before so took 30 mins.

 

[Hooverfb]

Bench 135x12
Bench and db row
155x10&70sx8,175x8+rows,185x5+rowsx3,195x1+rowsx2
Close grip bench and db pendlay rows
135x10+70sx6x5
8 rounds (4 each arms)
15 secs ohp
15 secs kb swings
15 secs row
15 secs rest

 

[jmez]

5 mins
400m run
20 pull ups
Max effort burpees
3 min rest
5 mins
400m run
20 burpees
Max effort pull ups
3 mins rest
5 mins
400m run
20 call row
Max effort 1 arm alt DB snatch 50#
3 min rest
5 mins
400m run
20 1 arm alt DB snatch
Max effort row cals


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[mtwarden]

^ that doesn’t sound fun at all

 

[Cant hit em]

15 min build to 3 rep max power snatch

For time
30 snatch #135

5 rounds w/#20 vest
20 box step ups
5 pushup


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[jmez]

^ that doesn’t sound fun at all

It wasn't.

 

[jmez]

Today was worse.

Parnter WOD
1600m prowler sled push 95#
5 min rest
20min AMRAP
10 chest to bar pull ups
10 squat cleans 135#
20 GHD sit ups
20 wall balls 20#

 

[Hooverfb]

Warm up
135 deadlift, hang clean, deadlift x5
Deadlift 225x8
315x4
335x2x2
315x3

Each round down a rep, starting at 7
Deadlift 225
Zercher squat 135
40 secs rest

2 rounds each arm 1 arm farmer carry 155+ push press

 

[Cant hit em]

Bench press heavy 4x4

10 min amrap
5–10-15-20.... wall ball
10-20-30-40.... double under
Finish both movements , next set WB increase by 5, dubs by 10

100 cal row



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[Hooverfb]

Push press 135 x3
Landmine press 45lbs x10 each arm

10 mins, each round +1 rep,amrap, 95lbs
Ohp, pullup,thruster

14kg kb tricep extensions and waiters walk, starting at 7 reps, then walk 40 yes, 6 reps, etc.

Treadmill so I sont melt in the texas sun.

 

[Hooverfb]

Squats
135x12
205x5x3
135x14
Sled push/pull x2 each 40 yes
Bike for 20 mins

 

[mtwarden]

back from our backing packing trip w/ my wife and grandson- ~ 20 miles, three lakes and a good workout for my tenkara rod

 

[mtwarden]

strength train, recovery week Wendler- the weights are lower, but I've found leaving the weight "in the hole" for a full two second count, makes for a much tougher lift than the weight would indicate

squats 5/5/5
bench 5/5/5
pullups 3x10
dips 3x30
core

 

[JimGa]

Squat 2x3 @360, 1x5 @315
10 rounds
Pull weighted tire 40 yards facing forward, pull to start point facing tire, 15 abs(heels to heaven odd rounds, windshield wipers even rounds) Took About 30 minutes
Stretch

 

[jmez]

2 DB one arm DB squat clean 50#
2 Russian KB swings 70#
2 OH plate walking lunge 45#
3 sandbag over shoulder throws 150#
4 DB one arm DB squat clean 50#
4 Russian KB swings 70#
4 OH plate walking lunge 45#
3 sandbag over shoulder throws 150#
6 DB one arm DB squat clean 50#
6 Russian KB swings 70#
6 OH plate walking lunge 45#
3 sandbag over shoulder throws 150#
etc
etc
etc
20 DB one arm DB squat clean 50#
20 Russian KB swings 70#
20 OH plate walking lunge 45#
3 sandbag over shoulder throws 150#

Ouch

 

[mtwarden]

^ that'll do it

Tiny Elvis (under protest!) and I got 4 miles in on the trails in 90 degree heat- neither of us are found of any weather above 70