Wod

[JD Jones]

Lunch run
4.1/133bpm

Post work strength
Squats/bench/walk lunges/oh presses/abs

 

[FlyAK]

16.1 miles
4,930’ elevation gain
32lb pack
A little over 7 hours

 

[sahunter06]

Hypertrophy

Incline db press 15/12/12 75-80s
Archery push-ups 20/15/15/15
Weighted dips 35# 15/12/12/11
Cable flys 18/18/15
Lateral raises 20/15/15/15 alternate w/ db shrugs 4x failure
Rev pushdown 20/15/12/12
Diamond push up 25/18/17

 

[CRJR45]

Yesterday we took a short two mile walk .

Today I went 35 minutes on the stepper , 1570 steps for 98 flights of stairs . YAY ! LOL
Then bicep curls , tricep presses , lat pulls and seated rows .
Followed by hammer crunches and ab crunches .

 

[InkedElkSlayer]

1hr treadmill workout.

Alternated walking at 3.6/9% and running at 7.5/2%. Little over 5mi

 

[JD Jones]

4.2 lunch run

 

[TripleJ]

5 x 5 back squat
2 sets @ 265
2 sets @ 275
1 set @ 290

12 minute AMRAP:
150m row/ski (alternating each round)
5 bar MU
3 squat snatches @ 135#


30 GHD sit-ups for time
10 minute EMOM: 20' Handstand walk
30 GHD sit-ups for time

 

[mtwarden]

4 miles (600') with my wife and Tiny Elvis- definitely felt more like Winter than Spring today- hovering around freezing with a pretty stiff wind, beats heat though

600 mile mark is now in the rearview mirror!

 

[MichigAndy]

3x30 walking lunges
3x8 Lat pull downs
40 min treadmill jog

Survived Disney yesterday, I did see a nice ram with a couple ewes on thunder mountain railroad.

 

[state637]

This one was rough!

Every 5 minutes for 30 minutes (6 sets)
10 strict pull ups
15 T2B
20 push ups
25 wall ball shots

First and second round not so bad but man after that it was death!!

 

[FlyAK]

DB bench 3x12
Pull-ups 3x10
DB lunges 3x30

Plate Superset 3x30 seconds
Bicep curls/tricep extensions

 

[sahunter06]

Deads 15/12/7/3 95/185/275/325#
Single leg db squat 18/15/12/8 25-35#
Plate rotation lunges 3x failure
Compound movements
Leg exts/curls 20/16/16/12
Calf press 50/45/45/35

 

[InkedElkSlayer]

Legs
7 sets, no rest
Squats/Calf Raise-45/95/135/185/225/275/325 x 15/15/15/15/5/5/5
Good Morning- 45 x 7
Plyos(jump squat/box jump/scissor lunge)- x 5ea
Farmer’s Carry- 45/50/75/75/75/75/75s

2 sets, 45sec rest
OH Barbell Walking Lunge- 45 x 10ea

Deadhang- 2min

 

[CRJR45]

Four mile walk with the Budster , my knees were a little sore this morning .

 

[TripleJ]

40 minutes on the assault runner this morning

 

[state637]

Strength
3 sets of:
Single leg Romanian deadlifts 8-10 reps (70# KB)
Rest 1 minute
Barbell glutei bridges 6-8 reps (155# BB)
Rest 1 minute
Side plank @45 seconds per side
Rest 1 minute

Conditioning
12 min AMRAP
30 cal row
30 sumo deadlift w/ 70# KB
30 cal bike
Managed to get 2 + 60

 

[mtwarden]

3/4 hour of shoveling snow and then 4 miles (800') with Tiny Elvis

 

[JD Jones]

4.1 lunch run z2

Post work strength
Deads / rows/ pull ups / abs

 

[FlyAK]

Manitou Incline

1.6 miles round trip in 57 min.

2,768 steps equaling 2020’ elevation gain in .8 miles. Base/top elevation 6,530’/8,550’

Tonight I really pushed it and got a PR with a time of 35:55 on the way up.

 

[CRJR45]

Gym day , 97 flights , 1548 steps . Ab and Hammer crunches . Lat pulls , tricep presses and extensions , seated row , bicep curls .
Knees felt better and I'm down a couple pounds .