Wod

[mtwarden]

5 miles and 1100' for Tiny Elvis and I this evening; looking forward to not having to hike with a headlamp

 

[sahunter06]

4x 15-20 failure each set no rest
DB incline
DB barrel press
DB decline
Seated cable flys 2x30
Calves 3x60
DB lateral raises to failure

 

[Cant hit em]

Deadlift
2 rep max

2rounds
10 deadlift #225
20 alt dumbbell hang snatch #35
30 dumbbell oh lunge #35

Into

2 rounds
10 deadlift #155
20 alt db hang snatch #50
30 db oh lunge #50


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[TripleJ]

For time (Amanda with a run):
9 ring MU
9 squat snatches 135 lbs
150m run
7 ring MU
7 squat snatches 135 lbs
150m run
5 ring MU
5 squat snatches 135 lbs
150m run
3:00 Minute rest after completion
500m row (max effort)

 

[sargent]

2 miles hiking.

 

[mtwarden]

4 miles and 800' for Tiny E and I in a snow squall- no complaints, we need the snow

 

[Cant hit em]

3/3 Turkish get up #53
8/8 kb row

15 min amrap
18 cal row
20 pull up
18 cal row
20 hand release push up


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[sahunter06]

Seated low row 2x30 #150 warm up

4x15-20/ failure
T bar pull up
Barbell reverse bent over row
Cable single arm low row
Reverse hypers #35
1:00 rest

 

[jmez]

Yesterday
24-21-18-15-12-9-6-3
Ass bike cals
Push ups
Goblet lunge 53#

 

[jmez]

Partner WOD
20 rounds, switch every round
5 burpees
5 ring rows
10 hang clean 95#
20 air squats

 

[TripleJ]

10 Minute EMOM:
2 reps 1-1/4 Back squats @ 65-70%

For Time:
25 cal echo bike
30 kb swings
20 pull-ups
30 kb swings
250m run

 

[mtwarden]

gym this evening

squats 5/3/1+/10 @ 75/85/95/70% of 1RM
bench 5/3/1+/10 @ 75/85/95/70% of 1RM
pullups 19-17-17
dips 3x30
core

 

[Cant hit em]

Front squat
2 rep max

Every 2 min x 6 rds
100m run
10 back squats #135

Tabata
Flutter kicks
Crunch



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[sahunter06]

Wednesday
4x30 /failure high bar squats

3x15-20 failure
Single leg squats
Walk the box
Calves 3x60
Single leg extensions

 

[Btaylor]

6 rounds
2 minutes stairmonster
10 db deadlifts 2x65#
2 minutes/500 meter rows

Monday was 5 rounds with vests alternating with wife
running up/down 15 flights of stairs
Arc trainer set to max climb and 40% resistance

 

[TripleJ]

6 Minute EMOM:
6 bench press @ 55-65% + 10 slam balls

For time:
50 toes to bar
50 heavy russian kb swings
50 ab mat sit-ups
50 heavy banded good mornings
50 burpees to a plate
25 toes to bar
25 heavy russian kb swings
25 ab mat sit-ups
25 heavy banded good mornings
25 burpees to a plate

 

[sargent]

2 miles with a 30# pack.

 

[mtwarden]

4 miles and 900' for Tiny Elvis and I this evening

 

[Cant hit em]

Close grip bench press 10-10-10
Superset
Max push ups

20 min amrap
200m run
10/10 single arm ring row
20 kb swings
60 double under

 

[mtwarden]

6 miles and 1300' for Tiny Elvis and I in single digit temps- our first taste of winter