Wod

[thinhorn_AK]

I got hit bad with the RSV over the weekend. No workouts Friday or Saturday. Sunday I did 30 mins on my rower (7100m) and was just smoked.

Yesterday, I worked on my quick and the dead kettlebell/pushups (some other stuff too) and felt surprisingly good. This AM did an easy 5k on the rower (20:21) and 3x10 sets of box steps with my pack on, just 40lbs though.

 

[mtwarden]

4 miles (800') with Tiny Elvis- very brisk on the exposed ridges with 30+ mph winds

 

[jmez]

Modified a Triple J

20 Minute AMRAP:
-10 alt DB snatches
-10 wall balls 20#
-10 abmat sit ups
-10 cal ski erg
-10 abmat sit ups
-10 front rack lunges 95#
-10 power cleans 95#
-10 cal ski erg

 

[Yoder]

Went to the Rock climbing gym today with my wife for something different. It was more fun than workout.

 

[sargent]

3 miles today.

 

[TripleJ]

Every 2 minutes for 9 rounds alternating
-30 cal assault runner
-5 wall walks + max d-ball over the shoulder (100#)
-30 GHD sit-ups

 

[mtwarden]

7 miles (1200') with Tiny Elvis this morning- 200 mile marker now in the rear view window

 

[jmez]

Recovery day

4 rounds
50 air squats to med ball
10 strict pull ups
25 abmat sit ups
10 push ups

 

[sargent]

14 minutes HICT step ups with 85#

 

[InkedElkSlayer]

Up real early to get a quick leg day.
Stretch/mobility
5 sets, no rest
Squats/Calf Raises- 45/95/135/185 x 15, 225 x 10
Plyos
Will be in Billings for the all class State Wrestling Tournament for a few days

 

[mtwarden]

strength train

squats 3/3/3+/amrap @70/80/90/70%
bench 3/3/3+/amrap @70/80/90/70%
pullups 25-23-21
dips 2 x 35
core

 

[mtwarden]

Will be in Billings for the all class State Wrestling Tournament for a few days

best of luck to your boys!

 

[Yoder]

Did about 4 miles today with a 50lb pack. Took the wife and dogs. I signed up for the Knees over toes guy program today. II'm going to start working on that tomorrow.

 

[sargent]

3 miles with a 35# pack
6x
5 pullups
1 pushups

 

[sahunter06]

@InkedElkSlayer Will be in Billings for the all class State Wrestling Tournament for a few days
Good luck to the boys in the tourney!

 

[sahunter06]

Push day
5x5 heavy movements only
Incline db press 75-90#
db Barrel press 60-75#

Cable flys 20/15/15/15
Lateral plate raises 15/15/12/12 25#
db behind head tricep exts. 80# to failure 4x
Banded push-ups to failure 4x
Rev grip cable 1/2 pushdown 12/12/10

 

[TripleJ]

CrossFit Open Workout 18.3

2 rounds for time:
100 double-unders
20 overhead squats 115#
100 double-unders
12 ring MU
100 double-unders
20 DB snatches 50#
100 double-unders
12 bar MU

14 minute time cap

 

[Yoder]

Started Knees over toes today. Did the Zero workout on the ATG app. That was way harder than it looked. I struggled to finish it.

Inclined dumbbell press 5 sets of 8
Hex press 3 sets of 8
Dumbbell rows 5 sets of 8
Dumbbell pull overs 3 sets of 10
Finished with a max rep set of bench press

 

[sargent]

4 miles this afternoon. I found my first shed of the year.

 

[jmez]

EMOM, until failure
5 burpees
10 wall balls 20#

Enjoy that!