Wod

[TripleJ]

Yesterday was a quick 2.5 mile hike (645') in the rain with my 20 year old son.


Back to the gym today.
Every 2:30 minutes for 3 rounds:
3 back squats @ 90% (315#)


10 minute AMRAP:
-9 deadlifts
-7 hang power cleans
-5 push jerks
-150m run
used 135#

 

[jofes]

Murph. No vest. Cindy style. 52 minutes.

 

[mtwarden]

5 miles (900') with my wife and Tiny Elvis

 

[sahunter06]

Monday push

Bench press 15/5/5/5/5/5/15 145/185/205/215/235/255/145
High incline db press 15/12/10/6 55/65/70/80s 3 sec eccentric
Seated cable flys 18/15/15/12
Barbell lateral raises 20/20/18/14
db shrugs 3 sec pause 18/15/15/13 65s
Cable pushdown 12/10/10/8
Rev grip pushdown 15/12/12/8

 

[sargent]

2 miles
3x
50 air squats
1 minute plank

 

[InkedElkSlayer]

5 sets, no rest
Hanging Clean & Press- 45/95/115/135/135- x 12/10/8/6/6
Shrug- same
Pull Up straight to Toes 2 Bar- x 5/10


DB clean & press- 30s x 21
1min rest
DB Thruster- 30s x 21

 

[TripleJ]

10 minute EMOM:
1 power snatch
1 squat snatch
*build to a heavy set

For time:
30 cal echo bike
20 DB snatch (R) 50#
60 double-unders
20 DB snatch (L) 50#
30 cal row

5 minute EMOM:
5 strict HS push-up

 

[mtwarden]

4 miles (800') with my wife and Tiny Elvis

 

[mtwarden]

1/2 Murph this afternoon

.5 miles
150 air squats (5x30)
100 pushups (5x20)
50 pullups (5x10)
.5 miles

 

[CRJR45]

4 mile walk with the Budster

 

[state637]

Monday-
"Angie"
100 pull ups
100 push ups
100 sit ups
100 air squats

Today:
Snatch Practice
EMOM for 12 minutes
3x Power snatch from high hang

Conditioning
7 min AMRAP
7 power snatch (115)
14 box jumps (24")

 

[CRJR45]

Gym day today 1.5 hours . Stair stepper first , 1387 steps for 87 flights . Then bicep curls , lat pulls , tricep press , seated row , shoulder press , leg extensions and curls , then back extension , followed by abs crunches .

 

[InkedElkSlayer]

1hr treadmill workout.

Alternated walking at 3.8/8% and running at 7.5/2%. Run 3mi and walk 2.25mi.

 

[sahunter06]

Tuesday pull all sets to failure

Pull up 2x20
Barbell rotation single arm bentover row 18/12/10/10/6 90/110/120/130/130
db incline rows 18/10/10/6/15 65/75/80/90/55s
Barbell good morning 15/15/12/12 135/185#
Seated low cable row 18/15/12/10
Hanging preacher curl 15/15/12/8 65#
db curl 20/15/10/10 25-35s
Abs

 

[sahunter06]

Sumo deads 20/12/10/4 135-305#
Quad press 18/12/12/12
Alternate single leg curl/exts to failure 4x
Single calf press 40/35/35

 

[TripleJ]

Every 2 minutes for 6 rounds:
6 back squats @ 75%


Every 2 minutes for 6 rounds (alternating, 2x through)
-20 burpee pull-ups
-30 GHD sit-ups
-4 rope climbs


4 x 25' handstand walk

 

[mtwarden]

7 miles (1300') with Tiny Elvis; we set a record high of 78 degrees two days ago, today upper 30's with light snow

 

[state637]

Conditioning
For time:
Run 1 mile
50 Wall Ball shots
Run 1 mile
50 wall ball shots

My time: 20:32

 

[h2so4]

100cal row
5 rope climbs
75 Russian KB
5 rope climbs
75 Russian KB
5 rope climbs
100cal row.
28:19

that last row sucked.

 

[InkedElkSlayer]

Legs
4 warm up sets
Squats/Calf Raise-45/95/135/185 x 15
Plyos- x 5ea

4 sets, around 30sec rest
Squats- 225/275/295/315 x 5

2 sets, 30sec rest
Hack Squat- 185 x 8
DB Walking Lunge- 35s x 10ea

Deadhang- 2min