Wod

[sargent]

9 miles with a 35# pack today.

 

[mtwarden]

gym this afternoon

5 rds (60 sec between rds)

deadlifts x 5 @ 75% of 1RM
overhead press x 5 @ 75% of 1RM
chin-ups x 12

if my hunch is right, gym will be less crowded in about a month

 

[Yoder]

3 sets planks 1 min each
3 sets of 10 goblet squat
3 sets of pull ups 5-4-4
20 tire flips

3.4 miles in 1 hr, 550 ft elevation gain with my 40lb weight vest.

 

[InkedElkSlayer]

I took my youngest out to find the match to my little moose paddle. 5mi and 750vert, all with the snowshoes. I found my match and he found the nice one. His pack was heavier than mine! We couldn’t turn up his right side. We’ll go back.

 

[mtwarden]

^ nice work

 

[InkedElkSlayer]

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]

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

 

[sargent]

2 miles with a 35# pack then
6 sets of:
5 pullups
10 pushups
30 second plank
10 squats
10 calf raises

 

[thinhorn_AK]

10k row before work today, 41:12

kettlebell session yesterday.

 

[mtwarden]

a chilly 5 miles (800') with Tiny Elvis this afternoon

 

[jmez]

50 abmat sit ups buy in

11 rounds
4 power cleans 135#
6 wall balls
10 ass bike cals
10 kbs 53#

50 ab mat sit ups cash out


Sent from my moto g power (2021) using Tapatalk

 

[sargent]

2 miles with a 35# pack today.

 

[InkedElkSlayer]

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]

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

 

[jmez]

20-18-16-14-12-10
Row cal
walking lunges
push ups
Box step ups
Abmat sit ups

 

[mtwarden]

4 miles (500') with my wife and Tiny Elvis

 

[thinhorn_AK]

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]

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#

 

[sargent]

5 miles with a 35# pack today.

 

[mtwarden]

4 miles (600') with my wife and Tiny Elvis