Wod

[TripleJ]

10-9-8-7-6-5-4-3-2-1
Thrusters 95#
Sandbag over shoulder throw 100#
Lateral over bar burpee

That one looks like a lung burner @jmez

 

[TripleJ]

For time:

800m run

3 rounds of:
20 bench press 135 lbs
20 kb goblet lunges 53 lbs
20 russian kb swings

800m run

 

[sahunter06]

Hypertrophy speed circuit
4x12-15 ( failure)

reverse grip close grip bench #185
Incline db wide curl / drag curl ( drop set)
Rope cable skull crushers #65
Cable single arm curl 45 deg
Single arm cable push down

 

[Cant hit em]

Back squat drop set
3 sets
1@90% of 1 rep max
Rest 2 min
5@75%

20 min emom
1: 15 cal row
2: 7 overhead squat #155
3: max effort burpee
4: rest

 

[MWagner01]

Yesterday
2x50 of each:
Lunges
Squats
3xFailure
Normal Pushups
Pike Pushups
Wide Pushups
Crunches

 

[jmez]

12 min AMRAP
1 lungster 95#
2 push ups
2 lungsters
4 push ups
3 lungesters
5 push ups
etc

Lungster is a horrible exercise. Take from floor to front rack, forward lunge each leg then a thruster.

 

[Cant hit em]

Lungsters look miserable


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[Cant hit em]

Partner Wod - partition how ever you want

100 hang power clean #155
150 up downs
1200m run


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[sargent]

31 miles hiking last week. All but 5 with a 30-40# pack. I'm getting ready for an elk hunt in about a month.

 

[mtwarden]

made it back alive (got into some very sketchy stuff!)- 51 miles and 20,800 of vert

 

[sahunter06]

2x30 cable fly warm up

4x9 hypertrophy
Incline db press with pause
Decline cable fly
Medicine ball diamond press

4x12
Cable rear delt fly
Incline db lateral raise (static pause 1:00 then rep )
Bent db shoulder shrugs #90s

 

[mtwarden]

3 miles and 600' this morning with my wife and Tiny Elvis; felt good to stretch the legs out- all I did yesterday was drive

 

[jmez]

5 rounds
3 power clean 165#
6 wall balls 30#
9 burpee to target, 9" target
12 ass bike cals

 

[sahunter06]

Triangle bar pull down 2x30 warm up

4x12 hypertrophy circuit

triangle bar pull up
db single arm bent over row #80s
Bent over barbell high pull rows 3 sec eccentric #85
Reverse hypers

 

[Cant hit em]

Front squat
- build to a heavy 1x1 with 5 sec pause in bottom

3 rounds for time
30 front rack db squats #35
30 up downs

 

[mtwarden]

3 miles (500') with my wife and Tiny E this morning; still a little sore from this past trip

 

[sahunter06]

Single leg ext 2x30 warm up 4 sec movement ( vastus medialis )

3x12 or failure
Low bar squats
Body hamstring curls on lat bench
Stiff legged deads
Calves

sprints after each circuit 4x40

 

[TripleJ]

20 minute alternating EMOM
-15 row/ski (alternate each rd)
-12 pull-ups
-5 squat snatches at 65%
-12 toes to bar

 

[mtwarden]

strength train this afternoon- forearm/elbow/lower bicep still aggravated so staying in the lighter zone

squats 5x5 @ 70% pf 1RM
bench 5x5 @ 70% pf 1RM
pullups 20-17-14
dips 3x 30
core

 

[jmez]

5 rounds
12 ass bike cals
30 wall balls

Got that from this thread, Can't hit em. That was spicy.

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