Wod

[state637]

A.
Every 2 minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps
Used 2- 50# DB’s

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Box Step 2-50# DB’s
10 Box Jumps

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Strict Pull-Ups or DB Bent Over Row
10 Dumbbell Push Presses each arm 50# DB

 

[sahunter06]

Legs
Deadlift 14/8/6/4/2 135/225/295/345/375
Single leg db squat 15/12 50s
Weighted 4 way lunge 12/12 25# plate
Body weight ham curls 14/12
Single Leg exts 18/16/15 130/140/150
Calf press 40/40/30 270/290/330

 

[sargent]

8 miles with a 30# pack.

 

[Cant hit em]

Strict press
60%x5
70%x4
80%x3
85%x2

Deadlift
Same rep scheme

3 rounds
5 front squat
10 push jerk
100 singles

 

[CRJR45]

Gym day
1946 steps on the stair stepper for 122 floors . ( A new PB)
After that I tried some dip assists and chin assists 3x15@70
Then some knee lifts and leg lifts 3x15
But I got light headed and quit , it sucks being old , LOl
Too much coffee and not enough protein I think .

 

[Blacktocomm]

9M run with baby+stroller that just cracked 60lbs altogether. Makes hills hard.
36 bicep Curls
75 Push-ups
90 Crunches and Russian twists.

 

[mtwarden]

4 miles (500') half in the rain, half out with my wife and Tiny Elvis- this moisture we've been getting the last couple of days has been a godsend!

 

[sahunter06]

Quick push today
Incline barbell 15/10/6 145/205/225
Banded push-ups 15/15/12
Seated flys 18/15/15
db skull crushers 15/12/12 25/35/35s
db curl 15/12/8 40/45/45s
Rev grip 1/4 pushdown 18/18/15

 

[InkedElkSlayer]

Both boys, the wife, and our visiting friend hiked a 4.5mi loop to a lake. No trail. Little over a thousand feet. Saw a moose, elk and 2 little velvet mulie bucks.
When we drove out we got a load of wood from a huge Doug Fir that someone “cut” last fall. I can’t believe the guy lived. Some of the stumps you see are something.

 

[mtwarden]

When we drove out we got a load of wood from a huge Doug Fir that someone “cut” last fall. I can’t believe the guy lived. Some of the stumps you see are something.

I logged (sawyer) for 5-6 years back in the day, can perfectly relate to seeing stumps that leave you scratching your head

 

[dtrkyman]

Yesterday.

Arm day, lots of curls, dips etc. high reps low weight.

Core and light cardio warm ups 15 minutes.

Quick 1.6 mile hike fast pace no weight, 735 feet of gain, quick and dirty!

 

[sargent]

6 miles
3x
7 pullups
20 pushups
30 air squats

 

[state637]

Sunday runday.....8ish mile trail run this morning.

 

[InkedElkSlayer]

I have been lifting squats a little heavier the last few weeks after backing way off in weight and volume this winter.

4 set warm up circuit
Squats/Calf Raise- 45/95/135/185 x 10
Plyos(jump squat/box jump/scissor lunge)- x 5ea
TRX Knees 2 Chest- x 10

Slow tempo bench Squats- 225/275/295/315/335/355 x 3
Then a drop set at 315/275/225/185/135 x 5ea

2 sets of Barbell 20in Step Ups.
95lbs and 1min rest

Now I have a day of manual labor planned out for me before I leave for a week

 

[mtwarden]

5 miles (800') with my wife and Tiny Elvis, sun is coming out after a couple of days of pretty steady rain- looks a little bit like Ireland around here now

 

[mtwarden]

strength train- a little under 20 minutes, but felt much longer

4 rounds (1 min rest between rds)

squats 5 x 70% of 1RM
bench 5 x 70% of 1RM
pullups 5 x 11

1 round

squats amrap X 70%
bench amrap x 70%
pullups amrap

 

[dtrkyman]

15 minute warm up, core, cardio. Lot of Planks.

Back work today.

Pull ups, lat pull downs, seated rows, one arm dumbell rows face pulls.

30 minutes low intensity cardio.

 

[sargent]

2 miles today.

 

[CRJR45]

Gym day , switched it up did my upper body stuff first
Ten pull ups 2x5
Knee lifts 3x15
Leg lifts 3x15
Bicep curls 3x15@80
Lat pulls 3x15@130
Seated row 3x15@130
Tricep press 3x15@130
Tricep extensions 3x15@130
Then I tried to do the stair stepper but only made it 10 minutes and quit . Not sure whats going on .

 

[sahunter06]

pull day
Barbell bent over rows 18/10/10/8/16 145/180/180/190/145
Front pull-down 15/12/10/15
Seated rear delt flys 18/15/12/12
Compound set
1/2 row seated 16/12
db bent over row 12/12

Barbell curls 12/10/10/8 75/75/75/80
Single arm cables 18/18