Wod

[mtwarden]

gym this morning

deadlifts 5/5/5+
overhead press 5/5/5+
mtn lunges 3x10
chin-ups 25-25-21
core

 

[Btaylor]

Nice job!

Pretty sure I had a coronary but the wife made me walk it off.

 

[mtwarden]

4 miles on the trails with Tiny Elvis- close to 60 degrees, too warm for early March

 

[jmez]

Filthy Fifty

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[BDRam16]

28 min treadmill run more than moderate pace

10 plank dips ea side
20 plank jacks
40 Mtn climbers
60 Russian twists
80 Flutter kicks
100 Sit ups

 

[Hardly_Hangin]

Yesterday
Warmup, then 3 rounds of below circuit
Double db clean and press to Alternating from top ohp to alternating from bottom ohp x5
Db pushups x10
Shrugs x20

150ft offset waiters walk to rack carry to farmers walk
50 heavy kb swings

 

[TripleJ]

4 rounds of:
Minute 1: 20 seconds assault runner + 10 deadlifts @ 135#
Minute 2: 5 front squats @ 135# + 5 lateral burpees over bar
Minute 3: 12 toes to bar
Minute 4: Max cals echo bike
Minute 5: Rest

 

[jmez]

Every 4 min for 20 min
20 ski erg cals
100' prowler push 90#
5 sandbag over the shoulder 150#

 

[mtwarden]

5 miles on the trails with Tiny Elvis; deer appear to be in pretty decent shape after what should be the worse of winter.

 

[BDRam16]

300 lunges (supposed to be jump lunges, but I don’t have the leg stamina for that yet)

Every time you stop for any reason you do the following:

20 Y’s (bent over shoulder raises)
5 burpees

For time: 15:17

 

[Hardly_Hangin]

2 mile casual walk
3 rounds below circuit w/DB
Swings x5
Alternate from top row x5/side
Cheat rows x5
Alternate from bottom row x5/side
Deadlift x5
Farmers walk 50ft (drop one db here)
Dbl hand swings x5
Deadlift x5
Goblet wak 100ft

2 Supersets below
Wide grip cable pull downs x15
Banded good mornings x15
Band pull aparts x25

50 heavy kb swings

 

[mtwarden]

8 miles and just under 2000' of gain on nearly equal parts of snow and mud

 

[InkedElkSlayer]

Haven’t posted all week. PT everyday with the oldest.

Mon- Chest/Bis
Tues- Shoulders/Traps/Abs
Wed- 36min cardio treadmill workout

Leg day today:
4 warm up sets Squats/Calf Raise/Plyos

2 sets plyos, 5ea
36in box jump
40lbs scissor lunges
25lbs front jump squats

Squats- 3 rep sets from 225 up to 385

Squats- 275/285/295, 15/12/9

3 Super sets of 10 reps
Hack Squat-135/185/205
Good Morning-45/65/75
Dumbell calf raise

2 sets
Dumbbell Step Up-35s x 20
Walking Dumbell Lunge-35s x 20ea
Farmer’s Carry-85s

 

[BDRam16]

Chin up ladder: 20 second rest between
1-2-3-4-5-6

3 rounds:
3 min treadmill run
30 plank rows
3 min treadmill run
30 push-ups

 

[TripleJ]

22.2. That escalated quickly. 145 reps

 

[hunting1]

View attachment 387235

22.2. That escalated quickly. 145 reps

Good job, I do mine at 16:30 today.

 

[Cant hit em]

22.2 spinal , 102

 

[jmez]

Did a modification of the open WOD

1-10-1
Bike cals
Bar facing burpees
3 alt 1 arm DB snatch 50# every round

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[mtwarden]

went snowshoeing today, 10 miles and 2200'- what a nice day out!

 

[Hardly_Hangin]

Thursday, wedding cake tasting (oof)
FridayWarmup, 3 rounds below double KB circuit
Clean to pause squat to thruster x5
Rack carry 50ft
Alternating suitcase reverse lunge x5
Farmers walk 50ft
Pause row to deadlift x5
Row x5
Deadlift x5
Climbing rope machine thing x15 strokes

60s kb snatch, to 30s planks, alternating for 10 minutes w/45s break in middle

50 double KB swings