Wod

Joined
Jan 8, 2022
Messages
1,114
Location
Western Montana
I’m spending about as much time warming up as I am actually lifting lately…

2 sets of 90sec deadhangs

8 sets, no rest other than changing weight
Squat/Calf Raise- 45/95/135/185/225/245/265/275 x 20/20/20/10/5/5/5/5
Bench- 45/95/135/185/195/205/215/225 x 20/20/20/10/5/5/5/5
Narrow grip Barbell Curl- 45/45/50/55/60/65/70/75 x 10

2 sets, no rest
DB Incline Bench- 75s x 15/12
Deadhang- 90sec
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,810
Location
OR
1 squat clean thruster + 1 squat clean + 1 squat clean & split jerk
-10 minutes to find a heavy set of this complex

-90 seconds max ski erg cals
-90 seconds max burpee broad jumps (4')
-90 seconds max slam balls
-90 seconds max burpee broad jumps (4')
-90 seconds max echo bike cals

25 minute EMOM:
-12 GHG sit ups
-4 ring MU + 7 ring dips
-12 toes to bar
-7 push ups + 7 HS pushups
-rest
 
Joined
Jan 8, 2022
Messages
1,114
Location
Western Montana
Circuits straight through. No rest other than switching weights. 50min of work

5 sets
Dead/Shrug- 45/95/135/185/185 x 10ea
OH Press- 45/95/115/125/125 x 10
Hanging Toes 2 Bar- x 10
.25mi treadmill run- 3.0% at 7.5

3 sets
DB Dead/Shrug- 75s x 10
DB Arnold Press- 30s x 10
Narrow grip pull up- x 10
TRX knees 2 chest- x 12
.25mi treadmill run- 3.0% at 7.5

Thrusters- 65 x 21
.25mi treadmill run- 3.0% at 7.5
Then straight to 12% hike for the remainder of the 50min

I was sweating like a whore in church by the end
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,810
Location
OR
5 rounds for time:
-10 body weight back squats (weight starts from the ground)
-15 alternating jumping lunges
-250m run

14 rounds alternating tabata:
-chin up hold
-box L-sit hold

10 round alternating EMOM:
-2 bench press @ 205#
-2 deadlifts @ 305#

5 rounds for time:
-10 cal row
-1 peg board
 

thinhorn_AK

"DADDY"
Joined
Jul 2, 2016
Messages
10,341
Location
Alaska
I had a goal to break 20 min for the 5k on my c2 rower. I did that today.

Long day, I was super tired and wasn’t going to workout, at ~ 830pm I figured I’d do an easy 5k. I put a towel over the screen and decided to just go by feel. At the end I was 19:44 for the 5k.
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,810
Location
OR
A) 2-rep push press:
8 minutes to find a heavy 2-rep push press

B) 5 minute EMOM
2 push press @ 85% part A

C) 10 minute AMRAP:
12 chest to bar pull-ups
12 alt DB snatches (50#)
60 double unders

D) For time:
10 Sandbag over the shoulder 70#
150' handstand walk (6 x 25')
10 Sandbag over the shoulder 70#
 
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