Wod

Joined
Jan 8, 2022
Messages
1,114
Location
Western Montana
4 sets, no rest
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 45 x 12

Bench- singles from 195 to 250

3 sets, no rest
Bench- 205 x 7
Preacher Curl- 55 x 10

2 Supersets, 1min rest in between
DB Bench- 75s x 15/8
Push Ups- x 20/15

Deadhang 1min/Farmer’s Carry with 75s 90sec/Deadhang 1min

Still taking it real easy on Bis and my elbow. Cold as hell today. May have to treadmill this afternoon
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,810
Location
OR
12 minute EMOM:
1 front squat @ 85%

For time:
21 Deadlifts (205#)
15 Burpee Box Jumps (30")
15 Deadlifts
9 Burpee Box Jumps
9 Deadlifts
6 Burpee Box Jumps

15 Minute Clock:
1st 5:00 (EMOM): 1-2 Strict Rring MU
2nd 5:00 (EMOM): 10 GHD sit ups + 3 ring MU
3rd 5:00: 20 burpees over the rower, remaining time is max cals on rower
 
Joined
Jan 8, 2022
Messages
1,114
Location
Western Montana
Circuits straight through. No rest other than switching weights. 1hr of work

5 sets
Dead/Shrug- 45/95/135/185/185/205 x 10ea
DB Arnold Press- 20/25/30/35/35s x 10
Hanging Toes 2 Bar- x 10
.25mi treadmill run- 4.0% at 7.5

3 sets
DB Dead/Shrug- 75s x 10
OH Press- 95 x 10
TRX knees 2 chest- x 15
Pull Up- x15
.25mi treadmill run- 4.0% at 7.5

Thrusters- 75 x 21
.25mi treadmill run- 4.0% at 7.5… 53min
Then straight to 12% hike for the remainder of the 1hr
 
Joined
Feb 5, 2021
Messages
721
Location
GA
Tried a new compound movement today changing it up a bit
No rest after bench movements

Bench 15/8/5 135-225#
half press from the bottom 255-275# for triples
10- 215#
Barbell single arm pull to press
15/15/10/10 75-105#

Plate front raises 15/15/12/8 45#
Lateral plate raises 15/12/8/8 25#

Barbell skull crushers 15/12/12/8 45-85#
Rev grip pushdowns 12/12/10/8
 

Yoder

WKR
Joined
Jan 12, 2021
Messages
1,304
10 min walking backwards on treadmill turned off
10 min stretching
3 sets of 10 split squats
Bench press sets 5,5,3,7,8
V bar pull down 10,10,8,6,12
Hammer curls 10,10,8,6,12
Lat pulldowns 3 sets 10
Cable curls 3 sets 10
Dumbbell pullover 2 sets 10
Assisted pull up 2 sets 10
Assisted dips 2 sets 10
Calf raises 4 sets 10 each leg on leg press machine
Leg press 3 sets 10 each leg
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,486
Location
Montana
8 miles (1500') with Tiny Elvis- this is a loop we haven't done for a long time, don't know why either- it's a great loop

q9IHQnB.jpg
 
Joined
Feb 5, 2021
Messages
721
Location
GA
Alternating sets no rest

4x
Rowing machine 1:00
Land mines 15/15/15/15 80# kettle ball
db incline rows 18/15/15/12 40-60#
Seated good mornings barbell 18/15/15/15

4x
Banded rear delt fly 20/15/15/15
Barbell curl 18/18/15/15 45#
db hammers 15/12/10/8 40-60#
 

sargent

WKR
Joined
Mar 7, 2017
Messages
1,087
Location
Pennsylvania
how'd you like those?, saw the video posted up yesterday

They were alright, a little boring (kinda like the dreadmill), I had to pay attention to maintain the explosive step up with each rep and not just start doing regular step ups. I think I'll try them again tomorrow with more weight for less time.

3 miles with a 35# pack then
5x
5 pullups
10 pushups
 
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