Wod

[TripleJ]

1 mile run warm up.

3 x 3 back squats @ 85%

Teams of 2:
1:00 on/1:00 off for 12 minutes
Athlete 1: Max cal row
Athlete 2: complete 10 alternating DB curls + 20 banded pull aparts during "rest"

3 rounds for time:
-300m run
-10 pull ups
-20 push ups
-30 air squats

 

[mtwarden]

4 miles (600’) with my wife and Tiny Elvis this morning. The smoke has cleared and the Air Quality was in the Good range!

 

[JD Jones]

4.75 141 bpm 10:30 pace

 

[CaliWoodsman]

My current WOD is doing simple things like putting on shoes or picking up a glass of water.

I’d been on a good run of getting all my workouts in (whether or not I remembered to post in this thread). Took a few days off last week for a trip with the family. On Friday I start feeling some unexplained muscle soreness and by Saturday, every muscle in my body felt like I’ve got the worst case of DOMS, with almost no muscle strength. Picking up a glass of water one handed feels like I’m pushing my forearm and hand muscles to the point of breaking. Absolute bizarre feeling as a 35 year old. Doc says it’s probably just something viral that will work its way out, but they’re also running some blood work. Hoping to be back to working out sooner than later. Good reminder not to take basic things like good health for granted.

 

[mtwarden]

^ best of luck to you Sir, hope it's something minor and you're back up to speed in a jiffy!

 

[state637]

Strength
5 Romanian DB Deadlifts (60#)
2 Snatches from the floor on each side (60#)
2 Snatches from Top of the knee on both sides (60#)
3 Tempo Goblet Squats (60#)

Conditioning “Ingrid variation”
10 RFT
6 DB snatch Rt (60#)
6 DB Snatch Lt
3 burpees over DB

 

[Rusty Shackelford]

Been following Pushjerk.com for the last 6 months or so. Lots of conditioning and olympic lifts which I wasn't used to. Was hanging with a buddy who has followed the HWPO programming for the past couple years and had great things to say, so I signed up today for the free trial. Hate to admit I'm doing crossfit but I've felt great since following the pushjerk stuff. Will continue this trial and see if I want to pay for workouts. Today consisted of rowing, RDLs, and band pull aparts for warm up, then;

Back Squat
1X10 @55%
1X8 @60%
1X6@65%
1X4@70%

Front Squat
4X5 @60%

Row 1000m, 250m, 250m, 1000m, 250m, 250m with various resting periods

3 Sets
10 V-Ups
20 sec hollow body hold
30 flutter kicks

 

[FlyGuy]

STRENGTH:
High Hang Power Clean + Hang Power Clean + Hang Squat Clean (1+1+1 = 1 rep)
- 1x2 @ 60% (of HPC) (125#)
- 1x1 @ 70% (140#)
- 1x1 @ 75% (150#)
- 3x1 @ 80% (160#)

These all felt easy. It’s been a good while since I’ve tried for a new 1RM on PC or HPC so I probably need to see where I really am.

WOD - ROAD KILL

3 Rounds For Time:
- 400m Run
- 21-15-9 Thrusters (95/65)
- 1000/800m Bike

Never been a fan of thrusters but felt good today.


Sent from my iPhone using Tapatalk Pro

 

[InkedElkSlayer]

Ran the rack on KB Swings.
10 sets of 15 from the 15 pounder up to the 32 KG (NOT 44 KG like I reported last week)… thought that sounded a little heavy.

5 sets, no rest
Hanging Clean&Press- 95/115/125/135/145 x 5
Barbell Shrug- same
DB Shrug- 75 x 5
Decline Sit Up- 15

 

[Rusty Shackelford]

5 min warm up

Push Press
1x10 @70%
1x10 @75%
2x10 @ 80%

Strict Press
Work up to 10 RM
Then 3x10 at 75% of 10RM

MetCon
4 rounds
25kcal airbike
10 KB cleans

Accessory work
4 rounds
5 strict pull ups
15 tricep press
15 back extensions

Finish by eating massive burrito and 3 eggs

 

[TripleJ]

1 mile warm up run

8 minute EMOM:
1 snatch balance @ 70% 1rm snatch

2 rounds for time:
-250m run
-30 kb swings (60#)
-30 toes to bar
-30 cal row

3 rounds for time (with weight vest)
-300m run
-10 pull-ups
-20 push ups
-30 air squats

 

[CRJR45]

Four mile walk with a 32 lb pack

 

[sargent]

3 miles
5x
5 pullups, 10 pushups today.

 

[mtwarden]

4 miles (800') with Tiny Elvis this morning on a nice cool and overcast day!

 

[sahunter06]

Push Monday
Pull today ( no rest, suicides between all back sets 6x40 yds)
Seated low row 20/15/15/15
Wide front pull down 15/12/12/10 130/145/160/180
Pull ups 15/12/10/10

Incline hanging barbell curls 20/18/18/15 45#
Single arm db curl 15/13/12/10 20/20/25/25s

 

[state637]

For time:
1600 Meter Run
Row 70 Calories
30 Chest-to-Bar Pull-Ups
1200 Meter Run
Row 50 Calories
20 Chest-to-Bar Pull-Ups
800 Meter Run
Row 30 Calories
10 Chest-to-Bar Pull-Ups

 

[JD Jones]

Strength day

Deads bench oh press pull-ups

 

[CRJR45]

Gym day , 1757 steps for 110 floors .
Bicep curls 3x15@80
Lat pulls 3x15@130
seated rows 3x15@130
Tricep press 3x15@130
Tricep extensions 3x15@130
Back extensions 3x15@180
Ab crunch 3x15@180
Hammer crunch 3x15@180

 

[InkedElkSlayer]

Did 15min of step ups with 55lbs last night after work.

Early this morning, ran 2.5mi and did 10min of step ups with 55lbs. Followed that with dry needling, PT mobility movements, then the chiropractor.

 

[state637]

6.5 mile road run today.