Wod

[TripleJ]

10 Minute EMOM:
3 back squats @ 80-83% (that was tough)


9:00 AMRAP:
-12 Slam Balls/KB Swings (alternate each round)
-8 Burpee Box Jumps, 30"
4 Bar MU

 

[sahunter06]

This is the day I love to hate. Yep walked lightly out of the gym after this one

barbell only squats 3x100 ( goal) only did 75/60/45 ( cannot rack the weight until the set is complete)
Barbell stiff leg deadlifts 5 sec eccentric with pause 3x15-20 135#
leg extensions 5 sec eccentric 3 sec concentric (3 sets)
Calves
Walking static lunges 50 yards x 3

 

[Jonathan Hemlock]

5 mile run
4x30 pushups

 

[Cant hit em]

For 28 minutes
Min1: max chest to bar
Min 2: 15 hand release push up
Min 3: 1/1 kb Turkish get up
Min 4: 150m run


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[jmez]

3 rounds
1000m row
25 abmat sit ups
20 wall balls
15 hang cleans 115#

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[Btaylor]

5 rounds with a vest

20 cal on the eliptical
10 burpees
20 cal row
10 burpees

 

[mtwarden]

up early with Tiny E for 5 miles and 900'- still smokey as hell (literally)

 

[Kularrow]

21-15-9
Pull Up (Strict)
KB Swing 1.5 POOD
C&J #95

Run - 3 miles
Peloton - 1 hour

 

[Cant hit em]

12 min build to heavy
1x1 of this complex
Push press+push jerk+split jerk


3rounds
21 thrusters #95
21 box jumps


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[TripleJ]

15 minutes to build to a heavy complex:
1 snatch + 2 hang snatch + 3 overhead squats

For time:
20 cal echo bike
20 cal row
20 power snatch 95 lbs
400m run

 

[mtwarden]

strength train after work

deadlifts 5/3/1+/10 @ 75/85/95/70% of 1RM
overhead press 5/3/1+/10 @ 75/85/95/70% of 1RM
lunges 3x30 yds
chin-ups 20-20-18
core

 

[mtwarden]

wife joined Tiny E and I for an early 3 miles and 600'

 

[TripleJ]

Partner workout (for time)
1000m row
40 deadlifts (225 lbs)
1000m ski erg
40 Single arm DB lunges (50 lbs)
2500m bike erg
40 deadlifts (225 lbs)

 

[Btaylor]

Partner workout (for time)
1000m row
40 deadlifts (225 lbs)
1000m ski erg
40 Single arm DB lunges (50 lbs)
2500m bike erg
40 deadlifts (225 lbs)

Did you forget the decimal between the two's on the deadlifts? Geesh!!!

 

[Btaylor]

This evening is going to be mowing and weedeating our yard and the neighbor lady's. May throw the 50# sandbag in the pack for that and set the step counter.

 

[GreenNDark Timber]

5.5 mile trail run at lunch. 450' of elevation gain.

 

[jmez]

5 rounds
10 box jumps
12 FR lunges 95#
10 box jumps
25 abmat sit ups
1:00 min rest

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[Cant hit em]

3 rds
10/10 kneeling pallof press
10/10 single leg db RDL
1:00 alt. Sit thrus
1:00 easy row

For time
25 cal row
25 burpee to #45 plate
25 double db snatch #50’s
25 burpee to plate
25 cal row


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[sahunter06]

Getting after it after work

15-12-12-12
3 sec eccentric 1 sec pause

Barbell flat bench
Bent over seated cable row ( 5 sec eccentric)
Incline db 80#
Close grip pull down (5 sec eccentric)
db bent over shrugs
db lateral raise
Reverse close grip bench
Barbell drag curls
Dips ( 5 sec eccentric, 3 sec pause, push) 3x7

4x40 3/4 sprint b/t every other exercise

 

[GreenNDark Timber]

For Time:
18 , 16, 14, 12
DB Push Press - 50 lb
Pull Ups
75, 60, 45, 30 Double Unders