Wod

[JD Jones]

Deads/shrugs/pull-ups/abs

 

[mtwarden]

5 miles with my wife and Tiny Elvis; pretty nice- low 50's and sunshine

 

[CRJR45]

Four mile walk with the wife and Buddy in the midday heat , 89 degrees , followed by a nice dip in the pool !

 

[InkedElkSlayer]

My oldest was rolling before 0600, his 3rd day in a row of solid hiking. I chose a quick lift and some chores. The youngest and I will probably go get stuck in a snow drift in the utv and/or glass a little for a bear this afternoon.

Pull up ladder to 7

5 sets of 15 for 300 total reps. No rest
Squat- 45/95/135/185/225 x 15
Dead- same
Pull Up- x 15
Weighted Decline Sit Up- 15 x 15

90sec Deadhang

Update: While me and the youngest were digging and winching. My oldest found a year old 6x7 today that we walked within a 100yds of last year. He’s over 350. He also got just under 40mi in 3 days.

 

[Cant hit em]

1 mile walk this morning

15 minute treadmill
5x5 squats
3x10 shoulder press
3x10 cable row
3x10 lat pull down
15 min elliptical

 

[CRJR45]

Gym day , 88 flights of stairs in 35 minutes . Can't seem to get past 88 , LOL .
Then upper body stuff , wasn't feeling it today , might be dehydrated .

 

[InkedElkSlayer]

Chest/Bis
4 sets, not enough rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/50/55 x 15/15/12/10
Push Up- x 20

Bench- sets of 2 at 205/215/225/235 then drop to 205 for 7 (definitely worked to quick and was crapped out)

2 sets
Incline DB Press- 75 x 20
Preacher Curl- 65 x 10
Farmer’s Carry- 75s

 

[TripleJ]

Every 2:30 for 3 sets
4 back squats @ 90ish %


1 minute at each station for max reps (3x through)
-push press @ 75#
-GHD sit-ups
-row cals
-rest

 

[JD Jones]

4.3
132bpm
9:30 pace

 

[state637]

Strength
5 working sets
Front squats 2-3 reps (if you get 3rd rep increase weight)
Rest 1 minute
My sets: 215-225-235-255-275

Conditioning
For time
"Annie"
50-40-30-20-10
Dubs
Sit ups
My time: 6:31

 

[sahunter06]

Daughter competed in GA national women’s soccer showcase in NC last 4 days. College scouting event Lots of walking.

Pre exhaust
Front pull downs 2x20

Triangle bar bentover row 18/12/10/10/7 130-195
Front pull-down 15/12/10/15
Seated rear delt flys 15/15/12/12
Rope incline pull-down 18/10/10/15
Seated good morning 18/15/12/12
Barbell curl 20/15/10/10 45-75#
Hammers 15/10/10 25-35#
Incline db curl 15/12/12

 

[MichigAndy]

My groin is feeling better.

Walking lunges 3x
Walking lunges with twist 2x
Lat pull downs 5x8
Seated row 3x8

Mile warm up
6x400m intervals 60 second walking recovery
Mile cool down

Disney World tomorrow to test the mental fortitude.

 

[mtwarden]

8 miles (1400') with Tiny Elvis- gorgeous day- upper 40's/low 50's

 

[InkedElkSlayer]

Shoulders/Traps/Abs

5 sets, no rest
Hanging Clean & Press- 45/95/115/135/145 x 12/10/8/6/5
Shrug- same
Toes 2 Bar- x 10

3 sets, no rest
Seated DB Arnold Press- 35/40/45 x 10
Shrug- 185/205/225 x 8
Ab- Weighted frog kicks 12lbs x 12

DB Thrusters- 30s x 21
Then straight to 1mi run at 7.0mph and 7.0%

 

[jmez]

10-9-8-7-6-5-4-3-2-1
Atlas lunge 75# ( lunge each leg then squat)
Burpee pull ups
After every round 25 double unders unbroken

That was bad

Sent from my moto g power (2021) using Tapatalk

 

[TripleJ]

10 minutes backwards walking on assault runner

20 minute alternating EMOM (5x through):
-10 deadlifts @ 65-70%
-20 wall balls
-8 burpee box jump overs 24"
-200m run

5 minute EMOM:
Max handstand walk

 

[state637]

Strength
Every 90 sec for 15 min (10 sets)
3x-Snatch from mid knee
I built up during the 15 min to 155

Conditioning
For time:
4 rounds
400m run
20 DB alt snatches
20 DB push press (10 each arm)
I used a 60# DB and my time was 16:38

 

[mtwarden]

6 miles (1000') with my wife and Tiny Elvis. Neat hike, we hiked to a spot where the cloud ceiling was almost right on top of us. Then it started to graupel (pretty heavily) when we started down.

 

[jmez]

4 rounds
10 Ground to overhead 60# sandbag
20 wall balls 20#
30 abmat sit ups
500m row

 

[mtwarden]

just finished

4 rounds

40 air squats
40 pushups
12 pullups