Wod

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
10,475
Location
Montana
Got back last night, 4 days 65 miles (~12,000' gain), ~ 50 miles on snowshoes. Beautiful, but a very taxing adventure.

3 miles (600') recovery walk with Elvis this morning- in shorts!

qLtx4JB.jpg


IoVpCef.jpg


MkGTlN7.jpg
 

state637

WKR
Joined
Feb 21, 2017
Messages
422
Location
Michigan
Strength
Four sets of:
15 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111 (1 second down, 1 sec hold at bottom, 1 second up, 1 sec hold at top)
Rest 60 seconds

Conditioning
4 rounds
Against a 3-minute running clock…
350/300 Meter Row
12 Toes to Bar
Max Reps of Wall Walks 6/6/5/6

Rest 2 minutes and repeat for a total of four (4) sets for max reps of Wall Walks.
 
Joined
Feb 5, 2021
Messages
821
Location
GA
Battling tricep tendinitis watching press movements.

Single arm barbell press 15/12/10/8/14 90/110/120/130/90
Flat barrel press 18/14/12/10 55/65/75/75s
Barbell front rotation 15/12/12/12 45#
db lateral raise 15/15/15/12 15s
Cable pushdown 18/15/15/15
Single arm side exts 18/18/15
Suicides 4x40 yard between every other set
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,983
Location
OR
1 mile warm up run

5 Minute 'Murph prep' EMOM:
-3 strict pull ups
-5 push ups
-9 air squats

10 minute EMOM:
1 halting squat snatch; 2 second pause at the knees, 5 second pause in the bottom of the squat
-build to a heavy single

2 rounds for time:
-12 power snatches @ 115#
-24 GHD sit-ups
-12 burpee box jumps 24"
-24 cal row
 

state637

WKR
Joined
Feb 21, 2017
Messages
422
Location
Michigan
Strength
Five sets of:
Front Squat x 1-2 reps
(load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM) FS weight- 255/260/265/265/270
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111 (2 sec down, 1 sec hold at bottom, 1 sec up, 1 sec hond at top)

Conditioning
For Time:
Bike 50 Cals
25 Front Squats @175
25 Burpee Box Jump-Overs
My time- 8:53
 
Joined
Feb 5, 2021
Messages
821
Location
GA
Pull
TRX horizontal pull ups 4x15
Smith machine single arm bentover row 18/12/10/15 95/115/115/95
Seated low row 20/15/12/12/
Good morning barbell 4x18 115#
Preacher bench db curl 25/15/15/12
db hammers 3x12 failure 25s
db Farmers carry 1:00x3 80s
 

CRJR45

WKR
Joined
Jun 24, 2022
Messages
1,106
Location
SE Flo-Ree-Duh
I set a goal of 100 flights in 35 minutes when I started working out , well today I passed it .
1746 steps for 109 flights in 35 minutes .
Bicep curls 3x15@70
Lat pulls 3x15@130
Seated rows 3x15@130
Tricep extensions 3x15@130
Tricep extensions 3x15@130
Back extensions 3x15@150
Hammer crunches 3x15 @ 130
Ab crunches 3x15 @ 80
 
Last edited:
Top