Wod

[Rusty Shackelford]

Spin bike intervals today for low impact active recovery.
9x 3min sprints, 1 min rest between rounds.

 

[mtwarden]

4 miles (600’) with Tiny Elvis this morning

 

[InkedElkSlayer]

40min of Stretch/balance/mobility work

4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
DB Curl- 20/25/30/35s x 10

Bench- Doubles at 205/215/225/235/245 straight to a drop set at 225/205/185/135 for 6/5/5/10

3 sets, no rest
Alt DB Bench- 65s x 8ea
Preacher- 65 x 8

 

[state637]

Strength
Back squat
Every 2:30, for 15 minutes (6 sets):
Back Squat
Set 1 – 4 reps @ 255
Set 2 – 3 reps @ 275
Set 3 – 3 reps @ 290
Set 4 – 1 rep @ 305
Set 5 – 10 reps @ 235
Set 6 – 10 reps @ 270

Conditioning
4 RFT
400m run
20 walking lunges w/ 53# KB in farmer’s carry (10 steps w/ rt and 10 w/ lt hand)

 

[TripleJ]

8 minute EMOM:
1 push press @ 80%+ + 15 second L-sit hold


10 minute AMRAP:
"Buy in"
5 rope climbs
10 push press @ 115#
3 rope climbs
8 push press @ 135#
1 rope climb
6 push press @ 155#

Max row calories in remaining time

 

[Haro450]

Some impressive WOD's posted.
Working 10 hour days and young kids all i can manage is the 9 mile commute to work.

 

[Blacktocomm]

I was supposed to do 7 miles worth of 3/4 mile trail repeats today but I bumped a little black bear on the trail.

Since he wasn't moving more than a couple feet off the trail I decided to just head home and let him be.

4 miles of running with 2 fast intervals and then just nice easy pace home.
Haven't done weights yet - but have knocked out 80 pushup so far today.

 

[sahunter06]

Tues pull

Rev grip pull down 3x20
Single arm low row 3x18-20
incline barbell row 18/15/15 95/145/145#
Rev hypers 25/20/20
Rear delt flys 30/20/20

 

[sargent]

2 miles today.

 

[Rusty Shackelford]

5 min warm up

Back squat
8 @ 60%,65%,70%,75%

Front squat
5 @ 60%,65%,70%,75%

MetCon- Operation Don’t Puke
EMOM to failure
Start with 10kcal row on minute 1, and 6 burpees on minute 2. Increase rowing kcal and burpees by 1 each round until you puke or die or both.

Accessory pull ups, skull crushers, sandbag hugs

 

[Rusty Shackelford]

Some impressive WOD's posted.
Working 10 hour days and young kids all i can manage is the 9 mile commute to work.

It’s definitely hard. I work 10’s and have a 2 year old at home. If I don’t get up at 4 everyday there’s no way I can do it. Workouts at home on the weekends are hit or miss and revolve around nap times. it’s tough to do.

 

[Haro450]

My alarm goes off at 4 am also. Makes for a long day but I also sleep really good every night. I couldn't keep a consistent work out schedule in the evening. But at 4 am there is no one up bothering me.

 

[CRJR45]

Gym day
1943 steps for 121 floors on the stepper
Arm curls 3x15@80lbs
Seated rows 3x15@140lbs
Lat pulls 3x15@140lbs
Tricep extension 3x15@140
Hanging leg lifts 3x15
Hanging knee lifts 3x15
Rotary torso 3x20@180 right , 3x20@180 left

 

[Rusty Shackelford]

My alarm goes off at 4 am also. Makes for a long day but I also sleep really good every night. I couldn't keep a consistent work out schedule in the evening. But at 4 am there is no one up bothering me.

My morning workout seems to be the only time I get to myself each day, besides my commute to work. I told my wife if I didn’t do it everyday I’d be a grumpy SOB. The embarrassing part is I’m usually asleep by 8:30p…

 

[InkedElkSlayer]

Did 2 warm up circuits today to get going…

DB Thrusters- 5/10/15/20/25/30s x 5

Dead- 45/95/115/135 x 12
Hanging Clean- same x 9
Push Press- same x 6


10 sets of 3 for time
Floor 2 OH Clean & Press- 135 x 3

3 sets, no rest
Shrug- 185 x 6
DB Alt Rows- 30s x 8
Toes 2 Bar- x 10

Finished with 1.5mi run then 5min in the ice bath.

The guys I’m working with “helped” me prep the ice (6 full 5gal buckets worth). It’s so F-ing hot, it was actually pretty easy to get to my control breathing in the ice.

 

[state637]

Strength
Every 2 minutes for 16 minutes
5 DB strict press RT arm then 5 on LT arm
Sets 1-4 @50#
Sets 5-8 @60#

Conditioning
Against a 4-minute running clock….
400 Meter Run
3 x (3 Burpees + 1 Wall Walk)
Max Reps of Double-Unders in remaining time.
Rest 2 minutes and repeat for a total of 3 rounds.

 

[TripleJ]

21 Minute alternating AMRAP:
-10 cal row
-3 front squats @ 80%
-15 toes to ring


3 rounds:
-10 side plank L with 5# plate press out
-10 side plank R with 5# plate press out
-10 single leg glute bridge R
-10 single leg glute bridge L
-5 palloff press R
-5 palloff press L

 

[mtwarden]

5 miles (1000’) this morning with my wife, brother and Tiny Elvis

 

[RSather528]

Got 4 miles in at some higher elevation (5000’ above sea level) vs home town (900’ above sea level.)

 

[CaliWoodsman]

Limited time today, but got it done. Bench press, rows, and lunges.