Wod

[mtwarden]

to the gym this afternoon

squats 5/5/5+
bench 5/5/5+
pullups 18-16-16
dips 3x30
core

 

[JasonWi]

7.49 miles spinning
4 sets of battle ropes
4 sets of wall balls
4 sets of KB swings

 

[TripleJ]

14 Minutes to find a 1RM back squat


8 Minute AMRAP:
300m run
30 wall balls
30 slam balls

 

[Btaylor]

2 part deal yesterday wearing 20# vest. Started with KB 50# swings and situps (KB held at chin) in a descending rep count 20,18,16...2.

Then did 4 rounds of max incline(15%) treadmill for 2 minutes at 3.7 mph followed by 10 box jumps. Also done with vest.

 

[GreenNDark Timber]

Been slacking a little lately, especially on posting.

Morning Workout:
10 Rounds for Time
3 Clean & Jerk 135#
3 Bar over burpees

Lunch:
5.2 Mile trail run w / 900' elevation gain in the pouring rain. Thought its was going to be a suckfest but once I was soaked it was actually pretty enjoyable. Bonus points for a copperhead hurdle

 

[Lelder]

Hey guys!! Been a while since I posted a WOD. Yesterday I did a Spartan race “Super”. It was 6.9miles and 30 obstacles I completed it in 2hrs and 22min. I was able to complete about 23 of the 30 obstacles. I had never ran farther than 5 miles on any workout so to say I feel very accomplished is an understatement, but man do I feel like someone beat the hell out of me

 

[mtwarden]

4 mile hill workout with Tiny Elvis, gains 1400' in 2 miles- not sure why it seems my hill workout always falls after squats, need to something about that

 

[Cant hit em]

Back squats % of 5rm
3x5@75%_1x5@85%_1x5@90%+

4 min
Max rep wall balls
Rest 1 min
4 min
Max cal row
Rest 1 min
4 min
Max rep wall balls

5 rds
10 cal ski erg
10 push up


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[TripleJ]

25 minute AMRAP
2x
25 cal ski
20 toes to bar
15 push-ups
10 power snatches 95 lbs
3:00 rest (after 2x through)
2x
25 cal echo bike
20 GHD situps
15 push-ups
5 power snatches 145 lbs
3:00 rest after 2x through
Start over if time remains after 3 minute rest

 

[JasonWi]

2.27 mile dog walk.
7.41 miles spinning
4 sets of KB overhead press
4 sets of walking lunges holding a sandbag
4 sets of KB Halo rotations
4 sets of side planks into flys

 

[GreenNDark Timber]

75 m DB front rack walking lunges - 50# DBs
3.2 mile run

 

[jmez]

100 walking lunges
80 double unders
60 cal row
40 burpees
20 power cleans 115#
20 push press 115#
40 burpees
60cal row
80 double unders
100 walking lunges

30 min time cap


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[mtwarden]

4 miles and 900' of gain for TE and I

we tried to beat this incoming storm, but didn't succeed

 

[Cant hit em]

Push press
3x5@80% 1x5@85% 1x5@90%+

14 min amrap
7 push press #135
14 db box step up #50
21 sit ups


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[JasonWi]

6 sets of DB flat bench
4 sets of battle ropes
4 sets of 50# KB swings
4 sets of planks
4 sets of oblique twists holding a 20# KB

Overslept by 35 minutes, so that really cut into my routine.

 

[TripleJ]

Every 90 seconds for 8 rds
-20 double-unders
-1 hang clean + 1 jerk (build from 60%)

For time:
400m run
15 hang squat cleans 115 lbs
15 lateral burpees over bar
5 bar MU
15 hang squat cleans 115 lbs
5 bar MU
15 lateral burpees over bar
400m run

 

[GreenNDark Timber]

Morning Workout:
21, 15, 9 reps for time
- Push press @ 60% of 1 rep max
- Push ups
- Ring dips

Lunch:
6.3 miles on the mountain bike. 700' elevation gain

 

[Cant hit em]

3 sets , superset
Kb gorilla row x10
Db floor press x10

5 rounds
12 db deadlifts #50’s
9 db hang power clean
12 hand release push up
(Run 400m after odd # rounds 1,3 & 5)


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[mtwarden]

4 miles and 800' for Tiny E and I yesterday evening

 

[Btaylor]

5 rounds wearing 20# vest

2 minutes on level 10 on the stairmonster
Row 500 meters also 2 minutes
10 bulgarian split squats
10 box step ups 18" w/ 2x40# db's