Wod

[mtwarden]

4 rounds * w/ a 20 lb vest

25 situps
25 pushups
25 lunges
10 pullups

* this made a pretty huge impact on the difficulty

 

[JD Jones]

Knee is tweaked but I was able to still get out and walk around and run a few hills. As it warms up the pain goes away. Taking this as a sign to just not push and hold off on any more runs this week which sux mentally

Lifted today after work so there’s that at least

 

[alindsey1237]

Have been sick for the last 2 weeks. Finally grinded out a work out.

$in 800m run

10 rounds
5 thrusters
10 pull-ups
100m sprint
1 min rest

$out 800m run


Sent from my iPhone using Tapatalk

 

[InkedElkSlayer]

Deads every 3 min for 24 minutes
Set 1: 8 @ 210
Set 2: 6 @ 225
Set 3: 4 @ 265
Set 4: 2 @ 295
Set 5: 1 @ 335
Set 6: 1@ 365
Set 7: 1 @ 380
Set 8: 1 @ 395

Conditioning
8 min AMRAP
6 deads @225
12 box jump overs
managed to get 7 + 1

Right on. >15000lbs is significant volume for Deads. I absolutely pounded Squats for many years, but I was never as strong on Deads. Throw in a little Plyo metric and the fun meter starts to peg quickly.

 

[sargent]

2 miles today.

 

[InkedElkSlayer]

Shoulders/Traps/Abs
5 sets, no rest
Hanging Clean & Press- 45/95/115/135/145 x 12/10/10/6/5
Shrug- same
KB Alt Oh press- 15/20/25/30/30s x 10ea
PVC side & lateral rotations- x 10ea & 8ea
Run 6.5 at 8.0%- 1:15

5 sets, 30sec rest
Hex Bar Dead & Shrug- 185 x 5ea
DB Thrusters- 30s x 10

After last set straight to 30 pull ups

 

[TripleJ]

1 mile run warm-up.

10 Minute Alternating EMOM:
-3 deadlifts @ 295#
-10 (5R/5L) Single leg squats/pistols on a box

2 rounds for time:
-200m run
-15 deadlifts @ 205#
-10 drop step broad jumps
-200m row
-1 minute rest


10 minute EMOM:
4 hang clean pulls + 1 hang power clean

 

[JD Jones]

Woke up with my knee feeling almost 100% so naturally I decided to dip my toe back into running

Lunch run 3 miles easy pace. Knee feels good. Active stretching and massaging through the day

 

[mtwarden]

4 miles (600') with Tiny Elvis

 

[state637]

Strength
3 sets of:
DB shoulder press x8 reps each arm (50# DB)
Rest 45 sec
Supine ring rows with feet on box x8 reps
Rest 45 sec
DB tricep extensions x10 reps (50# DB)
Rest 45 sec
Plank hold 60 sec

Conditioning
4 RFT:
50 dubs
50 air squat
25 pull ups
My time 12:25

 

[sahunter06]

Barbell dead low row 18/15/10/10/6 135-265#
Single leg barbell row 15/15/10 85-125#
Bentover bar row 15/15/10 135#
Wide grip pull-down 15/12/8
Rear delt fly w/ plates 18/15/12/10 25#
Barbell curl 3x7 failure 95#
db hammers 13/10/10 35-40s
Incline db dc 3x15 15s

 

[FlyAK]

Incline db bench 3x10
Bent over rows 3x10
Db lunges 5x5

Attempted some deadlifts but I had back surgery in Nov and they made me a little nervous and didn’t do them. One day I’ll get back to squats and DLs.

4 rounds no rest
V-up x 15 4 count
Russian twist x 15 4 count
Leg lifts x 25
Flutter kicks x 25 4 count
Plank x 1 min

 

[CRJR45]

I had to take a couple days off , caught the creeping crud , started in my sinuses and moved to the throat and lungs . But I'm better now .
Gym day , 1536 steps for 98 flights , 35 minutes.
Bicep curls , 3x15 @60
Lat pulls 3x15@120
Bicep presses 3x15@120
Seated row 3x15@120
Tricep presses 3x15@120
Back extensions 3x15@140
Hammer Crunches 3x15@120
Ab crunches 3x15@60

 

[InkedElkSlayer]

Did a treadmill workout alternating between walking on incline, running and Sandbag box Step Ups for a total of 50min

 

[TripleJ]

1 mile run warmup

8 rounds:
2 back squats @ 65%

12 minute alternating EMOM (3x through):
-15 cal C2 bike
-6 power snatches @ 115#
-20 ab-mat sit-ups
-16 alternating single leg v-ups

10 minute EMOM:
2 full squat snatches, building from 50%

 

[state637]

30 min EMOM (6 sets)
Min 1: 15 cal row
Min 2: 12 cal bike
Min 3: 15 T2B
Min 4: max reps of devil presses (2-50# DB)
Min 5: rest

 

[mtwarden]

4 miles (600') with my wife and Tiny Elvis; valley snow has finally disappeared, but the Elkhorns still look shiny!

 

[sahunter06]

High bar squat 20/10/10/8 135/225/235/235
Sissy squat 3x12 135
Leg press 18/15/15 345
4way lunge 3x failure
Leg exts/curls 3x failure
Calf press 35/45/60

 

[mtwarden]

see you guys next week, snowshoeing in the Bob Marshall

 

[InkedElkSlayer]

Legs
7 sets, no rest
Squats/Calf Raise-45/95/135/185/225/275/315 x 15/15/15/15/7/7/7
Plyos(jump squat/box jump/scissor lunge)- x 5ea
Farmer’s Carry- 50/65/70/75/75/75/75s

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