Wod

[sahunter06]

Monday
Killed chest 4 rounds 4 movements
Tuesday
Back/shoulders 4 rounds 3 back/3 shoulder movements

 

[sahunter06]

Wednesday quads
Legs 2x30 high bar squat warm up

3x20 4x
leg press sissy style
Walk the box
Leg exts
Calves

 

[sahunter06]

Arms
4x20-25/failure

reverse grip close bench
DC preacher bar seated
Diamond press on bar
Hammer curls isolated
db nose breakers
db drag curl

cable high trap pulls

 

[VinoVino]

5 miles and 1160 feet elevation on a scouting trip today

 

[TripleJ]

For time (30 minute time cap):

1 Mile run cash in
then 3 rounds of...
10 clean & jerk 185 lbs
20 pull-ups
30 air squats

That was a grind...

 

[mtwarden]

4 miles, 800' with a 55 lb pack- really slows a guy down; didn't slow Tiny Elvis down, but he didn't have a pack either

 

[jmez]

50 cal row
40 cal ski erg
30 cal row
20 cal ass bike
10 sandbag over shoulder 150#

Pirated from Triple J

 

[Btaylor]

30 minute run on the treadmill.

 

[Cant hit em]

Havent worked out in 10 days since being in Wyoming , this one sucked

24 min partner amrap
8 deadlift #225
12 box jump over
12 med ball sit up

Partner 1 runs 300m while partner 2 does work , switch after 300m run


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[mtwarden]

got a nice hill workout in with TE this evening (after watching the Griz piss pound Dixie State )- 4 miles and 1400'

 

[mtwarden]

4 miles, 800' and 55 lb pack- accompanied by my wife and Tiny Elvis

 

[fngTony]

3 mile hike, 600ft elevation gain. Got fogged out early and I really need some micro spikes. Gonna hit the home gym tonight.

 

[TripleJ]

Every 40 seconds for 10 rounds:
1 squat snatch @ 80%+, build to a heavy rep

1/2 Mary
10 minute AMRAP:
5 HSPU
10 alternating pistols
15 pull-ups

 

[jmez]

2 rounds
16 hang cleans 95#
16 KBS 53#
16 KB lunges 53#
16 ass bike cals
2 min rest
3rounds
12 hang cleans 95#
12 KBS 53#
12 KB lunges 53#
12 ass bike cals
2 min rest
4 rounds
8 hang cleans 95#
8 KBS 53#
8 KB lunges 53#
8 ass bike cals

 

[mtwarden]

7 miles and 1300' for Tiny Elvis and I, we're getting some snow I wanted to compare a route that I plotted on caltopo to the actual gps of that route, pretty impressed with caltopo- very, very close to the actual gps

 

[mtwarden]

thanks to Columbus, I have the day off

squats 3 x 10 @70% of 1RM
bench 3 x 10 @70% of 1RM
pullups 20-18-16
dips 3x30
core

 

[Btaylor]

8 rounds with a vest

18 cals on the arc trainer in climb mode
8 db cleans 2x55#
8 box step ups

 

[sahunter06]

Monday
2x30 cable flys warm up

4x12-15 failure hypertrophy circuit
Incline db press
Seated cable flys
Barbell inverted decline
Static db shoulder raise
Drive the bus #25
High rear delt rows

 

[TripleJ]

8 minute EMOM:
1 Push press @ 80%+ + 15 second plank hold


10 minute AMRAP
5 rope climbs
10 thrusters @ 115 lbs
3 rope climbs
8 thrusters @ 145 lbs
1 rope climb
6 thrusters @ 165 lbs
Max row calories in remaining time

 

[sahunter06]

T bar pull downs 2x30 warm up

4x20 or failure
Db 3 position row on incline bench
Barbell single arm row
Reverse hypers #25
Barbell shrugs #225