Wod

[sargent]

2 miles with the family last night.

 

[Btaylor]

8 rounds
2 rounds - 20 cal on eliptical
20 DB squats 2 x 55
20 burpees
2 rounds - 20 cal
15 squats
15 burpees
2 rounds 20/10/10
2 rounds 20/5/5

 

[InkedElkSlayer]

2.75mi. run with 5 intervals half way through the run (20sec. sprint, 30sec. rest)

 

[TripleJ]

20 minute alternating EMOM (5 rounds)

-15 cal row
-4 alternating DB snatches 70 lbs
-15 cal row
-3-5 ring MU + 10 push-ups

 

[evergreenethos]

There’s a nice trail system about 15 minutes from my house. Now that turkey season is done for me I’ve been doing ~5 miles (weighted) every day after work. Longer ones on weekends when I have more time to drive to better/longer trails.

 

[Bigwilly556]

Back day.

Warm up.
100 cal air bike.
Foam roll, GHD back/hip extensions and cable pullovers.

Neutral grip pullups 2x12 and 2x8 weighted.

Heavy axle bar rack pulls just below the knee 8x8.

Lat pulldown 4x20/15/12/10

DB rows 4x15/15/10/10

KB pullovers 4x 10 SS dead hangs 30 sec

EMOM
10 cal air bike
100 ft sandbag shoulder carry right side w/#150.
30 sec plank.
100ft sandbag shoulder carry left side w/#150.
For 16 min.

 

[mtwarden]

4 miles on the trails for Tiny Elvis and I this afternoon

 

[Cant hit em]

10 min emom
Min 1: 2 pull up + 3 chest to bar
Min 2 : 45 sec bike/ski/ or row


1000m row
30 sit up
40 suit case lunges
50 pull up
40 suit case lunge
30 sit up
1000m row


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[jmez]

20 min alt EMOM
15 cal row
12 alt DB snatch 50#
15 cal row
3 chest 2 bar, 10 pullups

Modified that one off of here. That was tough.

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[Hardly_Hangin]

Yesterday - start with warmup, the 3 rounds below circuit

Double kb swings x5
Alternating iso row from top x5/arm
Cheat row x5
Alternating from bottom row x5/arm
Deadlift x5
Farmers walk 50ft
Single kb swing x5
Deadlift x5
Goblet carry 50ft

 

[TripleJ]

5k meters on the assault runner this morning

 

[mtwarden]

6 miles and just under 1500' for Tiny Elvis and I this morning. Our early Spring flowers are popping- Pasqueflower, couple of varieties of Phlox, Shooting Stars and Yellow Bells; hope they enjoy it as we're under a Winter storm warning

 

[sargent]

2 miles this evening.

 

[sahunter06]

Hypertrophy

4x15
Barbell reverse lunges
Wide low barbell 1/2 squats

4x20
Legs exts
Leg curls

3x30
Calves

4x20 failure
Single arm cable curls
Preacher cable push downs
Drag curls
Single arm cable push down

 

[TripleJ]

Every 2 minutes for 4 rounds:
8 alternating back rack lunges (4R/4L)
-build to a heavy set


12 minute AMRAP:
-250m run
-12 alternating DB snatches (50#)
-8 toes to bar

 

[thinhorn_AK]

More rowing, hitting the cardio hard. 10k total

-warmup 5k, (20:13)
-10x500 intervals w/2min rest (~1:50-1:53)

-75lb sandbag
3x10 deadlift
3x10 squat
3x10 overhead press
3x10 bent over row
3x10 floor press

Trying to get back into my kettlebell used a 35 for this for form.
3x10 windmills
3x10 clean/reverse lunge
3x10 overhead squat

 

[thinhorn_AK]

Yesterday: row 10k for time (39:55) reached 1 million meters on my rower since I got it in october.

 

[mtwarden]

4 miles and just under a 1000' of gain for Tiny Elvis and I; heavenly light precip which we need dearly!

 

[Cant hit em]

In team of 3
1500m row
Switch row every 250m if not rowing static hold #50 sandbag

5 rounds
200m run/ row/ ski erg/ echo bike/ run
10 box jump
15 sit up
10 sb squat #50
15-push up
Shoot an arrow

After all 5 shot - 5 burpee penalty if not in 2 inch ring
( i did 25 burpee )

 

[Hardly_Hangin]

Called in 18"s of beard this morning off the roost!...... 6 Jakes 3" a peice lol. Walked all morning after that and never heard a gobble.

2.5 miles, 1100 feet of elevation