Wod

[nettereo16]

Mtntough 22s 29:26

 

[TripleJ]

10 Minute EMOM:
4 back squats for speed at 50-60%
straight into...
5 minute EMOM:
30 seconds hollow hold


For Time:
30 cal echo bike
30 KB swings 53 lbs
300m run
2 minute rest
300m run
30 KB swings
30 cal row

 

[Btaylor]

Used a different eliptical machine, arc trainer I think. Crank that dude up to climb mode and it got real with a quickness. Anywho...

6 rounds
2 minutes on the eliptical in climb mode 40% resistance
10 kettlebell swings each arm - 50# kb
10 russian twist with 25# plate
15 v-sit leg extensions holding 10# med ball on my feet. Prolly has a name, I dont know it.

Wrapped up with one set of 5 db cleans each arm with 85# db.

 

[Btaylor]

Yesterday
Set a 1 rep max front squat for new cycle
#315

Grace
2:09


Sent from my iPhone using Tapatalk Pro

#315...beast mode!!!!

 

[mtwarden]

@Cant hit em nicely done!

We had a great trip into the Elkhorns, Tiny Elvis now has the three highest peaks in the Elkhorns under his belt. 15 miles and 3900' in the first 7 miles. Lots of trout jumping about, but just little cutthroats.... in a couple of years.

 

[mtwarden]

4 miles and 700’ for Tiny E and I; I’m over 1000 miles and 200,000’ now

 

[mtwarden]

strength this afternoon- high volume

squats 10-9-8-7.....3-2-1 @ 70% of 1RM
bench 10-9-8-7.....3-2-1 @ 70% of 1RM
pullups 14-13-12-11....7-6-5

29 minutes

 

[Lelder]

My wife and I found a great local trail near us in NE Ohio that a local college maintains. It was a 4.9mile loop that was more challenging than anything else we have around.

 

[Btaylor]

Yesterday's pain and suffering

8 rounds with a 20# vest

2 burpees
4 burpee db cleans 2x45#
6 burpees
8 db hang clean and press 2x40#

 

[mtwarden]

up early for 3 miles and 700' with Tiny E; had to use a headlamp fro the entire loop- appears it will be that way going forward

 

[GreenNDark Timber]

5 Rounds for Time:

400 Meter Run
20 Goblet Squats - 53 lb KB
10 Strict Pull Ups

 

[TripleJ]

Back Squat: 15 minutes to find a heavy 1 rep


1 Minute at each station for max reps (3x through)
-Push Press 75 lbs
-Jumping Pull-ups
-Row Cal
-Rest

 

[Lelder]

3 rounds of mini leg blaster and a mile on the treadmill at 10 degree incline

 

[Cant hit em]

Tempo front squats
5 sec down -2 sec pause - then up
1x5 at above tempo @7rpe
-10% for 2x5 at tempo

For time
5 rounds
8 hang squat clean #115
8 burpee

2 min rest

1 round
16 hang squat clean
16 burpee

 

[sahunter06]

Pain and suffering

Circuit 18-10-10-15
4x

close grip bench
Pull up (4x10)
Db incline flyes
Seated rows
Lateral band raises
Dips
40 yard suicides between sets ( as many as possible in 1 minute )

45 min I’m out.

 

[Btaylor]

Needed some shoulder recovery so I just did a 30 minute ride on the spin bike. Lame, I know.

 

[mtwarden]

^ something is a hell of lot better than nothing

4 miles and 700' by headlamp this morning w/ Tiny Elvis

 

[TripleJ]

 

[jmez]

500m row
20 alt 1 arm DB snatch 50#
25 abmat sit ups
500m row
20 alt 1 arm DB snatch 50#
25 abmat sit ups
500m row
20 burpees
25 abmat sit ups
500m row

Sent from my moto g power using Tapatalk

 

[ScottRK]

Mon- 65# pack / 3.1 mi/395’ 92* F index. Tough. Ran out my 5/3/1 squat and dead’s for the first time and need reset.