Wod

[sahunter06]

Legs at hotel

3x15-20
kettle ball thrusts
Kettle ball squats
Single leg db squats
Seated leg curls
Seated leg exts

 

[Cant hit em]

3 rds
20 dumbell high pull
:25 sec side plank / each side
1 min easy row

15 min amrap
20 band high pulls
10 sit thrughs
20 band pull apart
5/5 single leg RDL with a db
500m row

 

[JasonWi]

10.44 miles spinning in 40:20

146 floors of stair matrix in 22:00

 

[TripleJ]

5.8 mile trail run this morning

 

[mtwarden]

Tiny Elvis and I got our hill workout in- 4 miles (1300' gain in 2 miles)

 

[thinhorn_AK]

I did a hill workout yesterday, 40lb pack, with about a thousand feet in the first mile. Around 3 hours total.

Easy 10k row today with a solids kettlebell finisher.

 

[FlyGuy]

EMOM20:
- 10 Goodmornings
- 10 double KB bent over rows
- 10 Hip Thrusts
- :45 Plank Hold (elbows)

WOD - “Annie”
For Time:

50-40-30-20-10
- Double Unders
- Sit Ups

(8:55, Not RX b/c I suck at DU)

- - - - - - - - -


Then a 3 mile jog in the oppressive heat

Then Shot 10 arrows at 20 yards

Then 25 minutes of handstand and DU practice in the garage

Aaaaaaand I’m Done!


Sent from my iPhone using Tapatalk Pro

 

[sargent]

3 miles today.

 

[Hardly_Hangin]

Day 2 starting strength
Squat 3x5 @ 205#
Bench 3x5 @ 205# (first real time benching in over a year, felt good)
Deadlift 3x5 @ 320#

25 kb snatches per side 40#

Already liking this program, hitting a PR every day on deadlift is fun

 

[Cant hit em]

This was a hard grind
20 min to find
1x3 rep max front squat #300

3 sets
4 min amrap
8 thrusters #95
8 renegade row #35

Rest :30 between each 4 min amraps


Sent from my iPhone using Tapatalk Pro

 

[sargent]

3 miles this morning.

 

[FlyGuy]

It’s been a long week with extreme heat, lots of extra post workout skill work and/or running, and no rest day. I honestly didn’t have much left in the tank but I struggled through this one…


E3MOM x 5:
- 10 heavy double KB front squats
- 10 seated DB strict Press
- 10 KB SDHP

WOD - AMRAP10:
- 2 rope climbs
- 4 Squat Snatches (135/95#)
- 6 OTB burpees (Lateral)

(4 rounds, Ladies RX)

Then I shot 10 arrows at 35 yards and 20 minutes of DU practice.

One more to go!


Sent from my iPhone using Tapatalk Pro

 

[JasonWi]

5 sets of incline DB bench press 40-80
4 sets of DB military press 20-30
5 sets of decline barbell bench 155-275
4 sets of lateral and front raises 20-35
5 sets of bicep curls
4 sets of seated leg extensions 45-70
3 sets of oblique twists

Last night 15 arrows from 20-40 yards...damn monsoon rains won't let up!

 

[TripleJ]

Every 30 seconds for 4 minutes:
1 halting squat snatch, 2 second pause at the knee
2 minute rest
4 minute EMOM:
1 squat snatch, build to a heavy 1 rep

For time:
250m run
18 cal echo bike
8 Dual DB burpee squat clean thrusters (45#)
8 Bar MU
250m run
8 Bar MU
8 Dual DB burpee squat clean thrusters (45#)
18 cal ski
250m run

 

[mtwarden]

6 miles and a 1000' for Tiny Elvis and I this morning. Red Mountain giving up it's snow.

 

[rharbaugh]

Treadmill workout
3 miles w/ 10% incline @ 16 minute pace
1,580' calculated incline

 

[Cant hit em]

Deadlifts
5x8@ #225

12 min amrap
1 clean #225
8 burpee box jump over
16 alt db snatch

 

[sahunter06]

Leave home for a meeting just fine come home with C19. Slowed up my progress just a bit. Mild symptoms that cold like with skin hypersensitivity. Rest a few days and retest. Just my luck.

 

[mtwarden]

^ sucks dude! get well soon

 

[TripleJ]

Leave home for a meeting just fine come home with C19. Slowed up my progress just a bit. Mild symptoms that cold like with skin hypersensitivity. Rest a few days and retest. Just my luck.

Sorry man, that was me a couple weeks ago. Get well soon!