Wod

[mtwarden]

Happy Mother's Day to all the Mom's out there!

5 miles on the trails w/ Tiny Elvis on a perfect day- cloudy and low 40's

 

[*zap*]

Awesome, fellas!

 

[JasonWi]

3.19 mile dog walk

103 arrows shot today (1303 YTD). I can tell I'm going to feel this many arrows tomorrow!

 

[Cant hit em]

40 min emom , #50 backpack was my weight
Min1: thrusters using pack
Min2: db farmer carry
Min3: bear hug backpack step ups
Min4: sit-ups
Work :45 sec then rest :15sec

 

[TripleJ]

5 Minute EMOM w/ weight vest:
5 pull-ups
7 push-ups
9 squats

8 rounds for time:
200m run
1 power snatch (150 lbs)
5 bar MU
1 power snatch

 

[JasonWi]

8.57 miles spinning/32:00
6 sets of DB flat bench press 50,60,70,80,90,100
4 sets of incline DB bench press 40,50,60,75

If the rain holds off tonight, another 2 mile dog walk and a few rounds of shooting

 

[mtwarden]

6 miles for Tiny Elvis on a nice crisp morning

 

[*zap*]

17 mph pace on a bike for a half hour is damn good....

 

[InkedElkSlayer]

Pull Up Ladder to 10

Chest/Bis
Bench-45/95/135/185
Barbell Curl-45/45/55/65
Push Up-20
DB Curl-20/25/30/35

1 set Plyo Push Ups

Bench- doubles from 205 up to 265

3 sets
Bench- 225/230/235 with drop set to 205
Preacher Curl- 65/75/85

2 sets, no rest
Alternating Incline BD Bench-85/85
Reverse Barbell Curl-65 x 12

TRX Push Ups-21

Should get a short & sweet PT hike in this afternoon of 680vert and 45lbs

 

[mtwarden]

strength train this afternoon

deadlifts 5x5 @ 75% of 1RM
overhead press 5x5 @ 75% of 1RM
mtn lunges 3x10
chin-ups 25-22-20
core

 

[sargent]

3 miles turkey hunting this morning.

 

[Hardly_Hangin]

Ab warmup 5 min
3 rounds kb circuit
Side lunge to snatch to overhead offset squat to rack squat x3 each side
Goblet pause squat x3
Goblet squat x3
Double hand swing x6
Double hand deadlift x6
Single hand swing x3 each side
Suitcase deadlift x3 each side

7 rounds emom
3 single arm kb swings
1 single kb snatch to overhead squat
2 offset rack squat
Repeat other side

 

[sahunter06]

Monday
Chest/tri/delt/mid trap

Warm up
Incline 145x20

Working sets 18/10/10/15 to failure
Incline barbell 145/195/195/135
db incline to db barrel press
60/60/60/45#
Decline machine press 195/160/145/130

Trifecta 15/15/15/15 ( 15 reps each movement: preacher french press/nose breakers/close grip)
4x20 failure
db lateral raises ( upright / lean back)
Reverse grip push down
db shrugs 90#s

 

[TripleJ]

Every 45 seconds for 10 rounds:
1 high hang squat snatch
Build to a heavy 1 rep


For time:
30 cal echo bike
10 hang squat snatches 105#
10 overhead squats
10 bar facing burpees
300 m row

 

[InkedElkSlayer]

No lifting tomorrow, so more volume today
Shoulders/Traps/Abs
Warm up pull ups, ladder to 10

8 sets. No break.
Seated DB OH Press-20/25/30/35/40/45/55/60
Dead & Shrug- 45/95/135/185/195/205/215/225
Reps started at 15, 12, 10, last was 8
Pull Up-10
TRX Plank Knee2chest- x 15

Ran through finisher with no rest…
Barbell Clean&Press (floor 2 OH)-95 x 30
Farmer’s Carry-85s
Hanging Pull Up-21, rest pause, 10 more (166 for the morning)

Mid-morning did my first track day. Warmed up then…
1-800
2-400s
8-100s

 

[mtwarden]

8 miles and ~ 1800' of gain for Tiny Elvis and I; another gorgeous morning- sun shining and in the low 40's- perfect!

 

[sargent]

3 miles turkey hunting this morning.

 

[Hardly_Hangin]

5 min ab warmup
3 rounds below circuit
Banded dbl kb rows x10
Alternating iso kb rows x10
Dbl kb deadlift x10
Pullups amrap
Banded scarecrows x10
Rack carry 75ft
Farmers walk 75ft
Single kb strait leg deadlift x10
Goblet walk 100ft

Superset
Ab wheel 2x10
Waiters walk 2x75ft
Db shrugs 2x12

 

[sahunter06]

3 miles turkey hunting this morning.

Any luck?

 

[sahunter06]

Back/ biceps/rear delts
Warm up
Front chest pull down 2x25 with 3 sec concentric

4x20 or failure above 20 reps no more than 30
Incline barbell row 95#
Seated bent over rows with t bar 150#
Compound set TRX horizontal rows/weighted reverse hypers 45# plate

4x15
Incline hanging barbell curls 45/55/65
Incline db drag curls 3 sec concentric
Cable drag curls
Rear delt cable pulls