Wod

[InkedElkSlayer]

Couple inches of snow in the valley, foggy and socked in. No horn hunting today. Yesterday we went further up into one of my favorite mule deer canyons, it’s not even hinting at turning spring there yet. Should turn soon though.

Warmed up with Hanging Pull Up Ladder to 10

5 sets, no rest
Squat/Calf Raises- 45/95/135/185/225 x 15
Hanging Pull Up- 11/12/13/14/15
Weighted Decline Sit Up- 10 x 15
Farmer’s Carry- 60s/75s/85/85/85s

Finished with 1mi on incline

 

[CRJR45]

3.6 mile walk in the 89 degree heat , it was brutal , no wind .

 

[mtwarden]

7 miles (1300') in 3-5" of fresh snow with Tiny Elvis- no sign of Spring here

 

[JD Jones]

Deads/pu’s/shrugs/dips/abs
And a 3 mile fun run to “cool off” legs are toast this week

 

[Brightwhite]

This was a smoker today, I don’t share much, but this was a killer.

Warmed up with 500m row, then some various Kb mobility and core stuff

Dead lifts
5 sets of 3 increasing weight to 90% of of your max lift

EMOM 12
10 DB Thrusters
6 Deadlifts

Prescription weight for men was 50lb DB thrusters and 275 deadlift. I did 40’s for the thrusters. I did every rep but would have failed with those 50’s for sure, high five to anyone who can press those 50’s when you’re that fatigued.

 

[InkedElkSlayer]

4 sets, no rest
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 45/50/55/60 x 12

2 sets
Side2Side Med Ball Plyo Push Up- x 10

Bench- 205/215/225/235/245 x 2, no rest other than adding weight

Drop set
Bench- 225/205/185 x 5/5/5

2 sets, no rest
DB Incline Bench- 85s/75s x 7
Preacher Curl- 65 x 8

TRX Push Ups- x 20, drop then 15 regular Push Ups
Deadhang- 1min

 

[CRJR45]

35 minutes on the stair stepper , 1021 steps . Then ab work , hanging leg lifts and hammer ab crunches @80lbs 3 sets of 15
Lat pulls @120 3 sets of 15
Bicep curls @ 65 3 sets of 15
Tricep press @120 3 sets of 15
Shoulder press @65 3 sets of 15 (I'm trying to get through a torn tendon in my shoulder from years ago)
Sitting row press @100 3 sets of 15
Leg lifts @80 3 sets of 15
Leg curls @60 3 sets of 15
An hour and a half in the gym .

 

[mtwarden]

5 miles (1000') with Tiny Elvis this morning- a crisp beautiful Spring Winter's morning

 

[state637]

Conditioning for today:
"Karen"
For time
150 WB shots (20# WB to 10' target)

Lung and leg burner! Actually whole body burner LOL

 

[JD Jones]

4.3 mile
135bpm
9:43 pace

 

[TripleJ]

Every 2 minutes for 3 rounds:
4 back squats @ 85%


12 minute AMRAP:
-20 jump rope crossovers
-20 toes to bar/6 ring MU (alternate each round)
-2 clean & jerks @ 70%
-30 second rest

 

[sargent]

6x
6 pullups
12 pushups
3 miles today.

 

[mtwarden]

the "warden"- just making crap up!

5 rds (20 min. cap)

30 air squats
30 pushups
30 lunges
10 pullups

I was breathing pretty good on the last couple of rds!

 

[sahunter06]

Incline db 18/10/10/12 75/80/90/70#
Cable press 18/10/10/15
Weighted dips 45# plate 12/8/8
Plate raise 45# 18/15/15/13
Db lateral raise 20/18/18/15

Compound sets
Barbell skull crusher/close grip press 75#
15/12/12/10 Failure x 4

Single arm rev grip kickback 18/15/12/12

Abs

 

[CaliWoodsman]

Overhead press 5/5/10
Lat pull-down 5/5/10
Deadlifts 1x5

 

[JD Jones]

Squats presses oh presses abs

Early morning lifting is not my thing lol… took many rope skips push-ups and air squats to get primed.

Off to the races!

 

[sahunter06]

Pre exhaust- front pull downs 2x20

db bentover row 18/13/10/15 70-80#
Incline rope pull down 15/15/12/12
Rev grip front pull-down 18/12/10/10
Seated good morning 15/15/15/15
Rear delt flys 20/18/15/15
db hammers 15/12/10/15 35-45
Barbell drag curls 18/15/15
Preacher bar cable curl 15/15/15

 

[InkedElkSlayer]

Early morning PT hike with the headlamp and I found a horn.
680vert with 35lbs

 

[TripleJ]

20 Minute AMRAP:
3 power snatches @ 70-75% (155#)
6 box jumps 24"
9 chest to bar pull-ups
12 wall balls

 

[state637]

Core work:
5 rounds
2 min AMRAP of
10 hollow rocks
10 side plank lifts right
10 side plank lifts left
10 superman rocks
rest 2 min between rounds

WOD for total time
buy in w/ 800m run
then,
3 rounds of:
400m run
6 wall walks
12 strict pull ups

cash out w/ 800m run