Wod

[mtwarden]

I'm the FNG - but I assume Tiny Elvis is a dog that travels along. Both of you putting in work at least.

yup

 

[CRJR45]

Joined the gym today , 20 minutes on the stair stepper , heart rate stayed at 140 mostly .
Leg lifts , arm curls , shoulder lifts , etc .
Stayed 45 minutes in all , felt a little shaky on the way out . I went in after fasting , need to get some protein in me before I go , I think ?
Been doing bird dogs and side planks at home for a while to strengthen my core , and three mile brisk walks with the dog .
I'll figure this out , I hope .

 

[jmez]

10 deadlift
10 ring rows
1 min rest
8 deadlift
10 ring rows
1 min rest
Continue to 2 deadlift

15 min AMRAP
12 ass bike cals
10 deadlift 135#
8 alternating V ups
6 shoulder tap push ups

Sent from my moto g power (2021) using Tapatalk

 

[sargent]

2 miles today.

 

[InkedElkSlayer]

Up at 0400 to fit a quick PT in. Circuits straight through. No rest other than switching weights.

4 sets
Dead/Shrug- 45/95/135/185/185 x 12ea
DB Arnold Press- 20/25/30/35s x 12
Hanging Toes 2 Bar- x 12
60sec treadmill run- 6.0% at 7.5

3 sets
DB Dead/Shrug- 85s x 6ea
OH Press- 95 x 12
TRX knees 2 chest- x 12
Pull Up- x17
60sec treadmill run- 6.0% at 7.5

 

[MichigAndy]

30 mins easy treadmill jog

Hip mobility
Shoulder mobility and rotator cuff exercises

 

[CRJR45]

Three mile brisk walk , as fast as I could go without jogging , with the pupster , Buddy !
It was a 84 degree sauna say .
Bud found a Gopher tortoise and an Iguana .

 

[JD Jones]

Avg pace 11:10
Distance 3.8
Time 42:40
Avg heart rate 126

 

[mtwarden]

5 miles (900') with Tiny Elvis this morning, 19 degrees at the trailhead- appears Spring is a ways off

 

[TripleJ]

Every 30 seconds for 10 rounds:
1 hang snatch @ 80%


4 rounds for time:
15 kb swings @ 70#
15 toes to bar
15 box jump overs 24"

 

[alindsey1237]

25 min. EMOM
Minute 1 12 thrusters @75
Minute 2 12 box jumps
Minute 3 12 Cal assault bike
Minute 4 12 KB swings @ 44
Minute 5 rest

This didn’t seem like much at first but round 4 and 5 I had to start on my thrusters halfway through my rest period.

 

[Blacktocomm]

4 easy trail miles without the kid today - wanted more but couldn't sneak away from the desk for long enough.

 

[sargent]

2 miles today.

 

[sahunter06]

Monday
working on slow heavier movement for tendon/ligament strength. I’ve noticed moving to this I achieve a different level of muscle soreness.

10,5x5
db incline 70#-90# ( 4/5 sets)
db barrel press 45-60#

15/12/12/12
Seated flys
Lateral raises 25# plates
Front plate raises 45#

Rev close grip press 95/135/185/205# 10/5/5/5
Tricep pushdown 10/8/8/8
db skull crushers 12/10/10/10

 

[sahunter06]

Tues Pull day
No rest
Alternate movement with 60 sec power row
Barbell rotation single arm pull 15/12/12/8
90-115#


Rev grip front pull down 15/12/12/8
Seated low row 15/12/12/8
Seated good morning 15/12/12/12 75#

Poor man’s preacher curl 18/15/12/12 65#
Incline db curl 20/15/15/12

 

[MichigAndy]

5x5 Squat
5x5 Bench
5x5 Bent over rows
Dead hang 1x70 seconds

 

[InkedElkSlayer]

PT hike of 680vert with 35lbs in the grey light. Our days are steadily getting longer in MT.

 

[TripleJ]

12 minute alternating EMOM:
-2 back squats @ 80%+
-8 (4R/4L) Single arm DB push press 60#


For time:
-30 cal echo bike
-15 push ups
-30 alternating jumping lunges
-30 air squats
-30 cal row


2 rounds of:
-25 double-unders
-5 ring MU
-30 second rest
-25 double unders
-5 bar MU
-30 second rest

 

[JD Jones]

10:33 pace
127 bpm avg
4 miles

 

[CRJR45]

Gym day for me , 23 minutes on the stair stepper , 840 steps , arm curls , shoulder lifts, leg curls and lifts , lat pulls .