Wod

[Btaylor]

5 rounds

400 meter run
20 kb swings 50#
10 burpees

 

[TripleJ]

12 Minute Alternating EMOM:
-6 deadlifts @ 75%
-12 alternating bulgarian split squats



For time:
400m run
1:00 rest
500m row
1:00 rest
400m run
1:00 rest
500m row
1:00 rest, then
8 tabata rounds alternating between:
-Push up plank
-hollow body holds

 

[Btaylor]

12 Minute Alternating EMOM:
-6 deadlifts @ 75%
-12 alternating bulgarian split squats



For time:
400m run
1:00 rest
500m row
1:00 rest
400m run
1:00 rest
500m row
1:00 rest, then
8 tabata rounds alternating between:
-Push up plank
-hollow body holds

What is your 500 meter row in that sort of work out where it is a sprint? Just curious how bad I suck at rowing.

 

[jmez]

14 rounds
8 burpee box jumps
1 heavy squat clean

Squat clean should be heavy enough to give you pause every time you approach bar

 

[TripleJ]

What is your 500 meter row in that sort of work out where it is a sprint? Just curious how bad I suck at rowing.

I was about a 1:35-1:40 pace average between the 2 rds. I'm not the best rower by any means, I'm too short for that.

 

[Btaylor]

I am about 1:45-1:50 for sprints like that.

 

[sahunter06]

Warm up
Circuit 3 rounds
15-20reps/failure; 1:00 rest after circuit completed

high bar close squats
Straight leg dead lift
Leg ext
Kettle ball walking lunges x 40yds
Calves

 

[Cant hit em]

15 hand release push up
50 box jump overs
15 hr push up
50 push press #95
15 hr push up

3 sets
:45 sec each arm kb farmer carry
10 ab roll out
10 good mornings


Sent from my iPhone using Tapatalk Pro

 

[mtwarden]

up early with my wife and Tiny Elvis for 3 miles and 500'

 

[Btaylor]

Hill repeats with 50# pack
95 actual, 105 windchill

2 miles and 600' of gain.

 

[GreenNDark Timber]

6, 9, 12, 9, 6 Reps , For Time:

- Lateral Bar Over Burpees
- Front Squats - 135#
- Chest to Bar Pull Ups


Lunch Workout:
5.2 mile trail run. 450 ' elevation gain. Sounded like a lot better idea from the AC!

 

[MWagner01]

Yesterday
Warmup into:
5x5 Heavy back squats
20x2 Walking lunges
2 set to failure pushups
5x5 Overhead press
Core Work

 

[TripleJ]

24 Minute Alternating EMOM (4 rounds):
-2 high-hang snatches, building from 60%
-10 dual DB box step overs
-15 pull-ups
-15 KB Swing into high pulls
-AMRAP cals Rd 1)ski Rd 2)row Rd 3)echo bike Rd 4)assault runner
-rest

 

[sahunter06]

Shoulder circuit
3 sets to failure on incline bench

reverse db press
db lateral raise static hold for 30 sec then to failure
db posterior raise
Preacher bar straight arm raise
45 sec rest
repeat

sprint work

 

[mtwarden]

strength train after work

squats 5/5/5 @ 80% of 1RM
bench 5/5/5 @ 80% of 1RM
pullups 20-18-15
dips 3x30
core

 

[Cant hit em]

Every 2 min for 12 min
2 snatch grip deadlift with 3 sec pause at knee + 1 hang power snatch

13 min amrap
30 dubs
15 hang power snatch #75
12 cal row


Sent from my iPhone using Tapatalk Pro

 

[TripleJ]

5 rounds for time:
20 push ups
2 d-ball over shoulder (100 lbs)
20 sit-ups (GHD rds 1, 3, 5 / ab-mat rds 2 & 4)
2 d-ball over shoulder (100 lbs)
20 cal row

 

[mtwarden]

6 miles and 1100’ from Tiny Elvis and I this morning

 

[shredder97]

5 rounds for time:
20 push ups
2 d-ball over shoulder (100 lbs)
20 sit-ups (GHD rds 1, 3, 5 / ab-mat rds 2 & 4)
2 d-ball over shoulder (100 lbs)
20 cal row

Is it not considered proper etiquette to post results on here? On one hand I think it's cool not to (there's no pressure or dishonesty) but at the same time I'd like to see where I'm coming in at.

Sent from my IN2019 using Tapatalk

 

[TripleJ]

Is it not considered proper etiquette to post results on here? On one hand I think it's cool not to (there's no pressure or dishonesty) but at the same time I'd like to see where I'm coming in at.

Sent from my IN2019 using Tapatalk

I don't know...I can see your point. At the same time, I tend towards no just because we're all at different levels of age, ability, strength, and conditioning. The comparison game can get out of hand really quick, no matter which end of it you're on.