Wod

[jmez]

Yesterday
6 rounds
12 ski erg cals
12 push ups
12 goblet squats 53#
12 alt one arm DB snatch 50#

Today
40 med ball cleans 20#
30 box step ups
40 med ball cleans 20#
30 box step ups
25 sandbag burpees 60#
50 walking lunges
20 box step ups
50 walking lunges
20 box step ups

 

[mtwarden]

3 miles (600') with my wife and Tiny Elvis; I've found active recovery is the most effective recovery method for me

 

[sargent]

Looks like another awesome adventure @mtwarden !

2 miles today.

 

[sahunter06]

@mtwarden beautiful country I’ll echo.

Wednesday legs

Pre exhaust
Leg exts 25/20/15/15
Sumo deads 20/15/15/10 135-265#
Leg press quad stance 18/15/12/10 315-475#
Box steps 28” 15/15/12/12 slow burn
Compound sets leg curl/ calf press
20/15/15/15; press 55/50/50/50

 

[TripleJ]

30 minute walk and some cross over symmetry work for active recovery today.

 

[mtwarden]

4 miles (900') with Tiny Elvis this afternoon

 

[mtwarden]

to the gym

squats 3/3/3+/amrap @ 70/80/90/70%
bench 3/3/3+/amrap @ 70/80/90/70%
pullups 22-20-20
dips 2x35
core

 

[sahunter06]

Had to ride out tornado down here. Lost power so enjoying the quiet and the dark
Got it in this morning

Chest/shoulder/trice
No rest
Standing barbel press single arm 20/15/12/12 90-125#
Cable flys 20/20/18/18
Coffin press 20/15/15/15
Plate raises 18/18/15/15
Close grip press 15/12/8/15 155-205#
db skull crushers 15/12/12/12 70-80#

 

[sargent]

3 miles with a 30# pack today.

 

[TripleJ]

20 Minute AMRAP:
-6 pull ups
-12 KB swings 53#
-18 lunges
*Every 3 rounds, complete 30 cal row

20 seconds on/10 seconds off x 8 rounds (tabata) plank hold on rings

3 minute EMOM: 3 full snatches from blocks (knee level) @ 50%
1 minute rest
3 minute EMOM: 3 full snatches from blocks (knee level) @ 60%
1 minute rest
3 minute EMOM: 3 full snatches from blocks (knee level) @ 70%+

 

[sahunter06]

Pull day

Rope pulls to failure 4x
Rev grip front pulldown 18/15/12/12
db single arm bent over row 20/15/15/15 65-75#
Rev hypers 4x failure
Preacher cable curls 18/15/12/12
db incline curl 18/12/12/15

 

[mtwarden]

5 miles (900') with Tiny Elvis on a very nice winter's day!

 

[sargent]

2 miles this afternoon.

 

[sargent]

8 miles with a 30# pack today.

 

[thinhorn_AK]

I got the gym before work yesterday. Didn’t have a lot of time so worked my overhead presses and some deer lifts.

After work I did a 5k warmup on my c2 rower then did 8x500m at around 1:50/500m with 2 min rest.

For a finisher I worked my 200 rep kettlebell snatch pyramid. Time is coming down but I’m always looking to improve the time for that finisher.

 

[Yoder]

30 minutes on the stair climber 2800 steps
3 sets bench press
3 sets dumbell press
5 sets curls
5 sets V bar pull downs
3 sets assisted pull ups
3 sets assisted dips
20 min of stretching

 

[thinhorn_AK]

Early AM: 200 rep kettlebell snatch pyramid.

Going to walk the dogs and I’ll do a ~ 45 minute kettlebell/body weight workout this afternoon.

 

[JustJustin]

Thursday's WOD. All on snowshoes, the first 3 miles were on a snowmobile trail, so really not to bad. 4th mile was a lot of elevation gain, with only a single pass snowmobile track for busting trail. Last mile was unbroken snow along a ridge at 9,000 feet. 2' of fresh snow on top of a 4-5' base, with 20' drifts scattered about. Zigzaging around the biggest drifts, stair stepping up the smaller ones, with provisions and gear for the night on my back and a snowboard in my hand (I let that sit after a bit), sinking into the snow a foot or more, I think that was the most labor intensive hike I ever did. I've hiked Borah Peak, and it wasn't near this bad!
Ok, enough complaining. I choose the hike and the day to do it.

 

[JustJustin]

 It was worth it tho!

 

[mtwarden]

6 miles (1000') on a gorgeous evening with my wife and Tiny Elvis