Wod

[dtrkyman]

Gym,

balance and chin ups warm up.

Legs, squats, step ups, presses, calf raises. Working up to pistol squats, long way yo go!

1 hr cardio, 7 percent incline at 3.5 mph on a treadmill, blah. Better than nothing!

 

[Squirrel Master]

Mtntough mgd early this morning. I usually do it in the evenings, but we're having a blood drive at work today and I'm donating, so don't want to do anything to strenuous after that. I'll probably get a couple miles in walking this evening too though.

 

[sargent]

2 miles today.

 

[TripleJ]

12 minute alternating EMOM:
-3 deadlifts @ 80%
-15 box jumps 24"


2:30 on/1:00 rest x 3 rounds
-250m run
-15 wall balls
-max pull-ups

 

[mtwarden]

37 miles (9500' !!!!)- no animals were hurt in the making of this trip!

 

[sargent]

^
Awesome photos as usual @mtwarden !

 

[sjwfarms]

upper body
chest flyes warmup 2x15
all 4x10 + amrap
bench 45-215
hammer pulldowns 90-190
hammer shoulder 90-180
seated cable rows 100-180
Hammer decline 90-230
tri rope ext 3x12 55-80

2 easy miles

nice pics @mtwarden, sorry about the no animals thing

 

[sahunter06]

Incline db press 18/11/10/15 70/80/80/70s
Flat db barrel press 18/15/12/11 55/60/60/70
Anterior shoulder raise 22/20
Lateral raises 22/18/15 20/25/25s
Barbell skull crush 16/14/13 75#
Hammers 15/13 45s
Single arm cable ext 22/18/15
Incline db curl 21/18/16 25s

 

[sahunter06]

@mtwarden what beautiful country!

 

[sargent]

3x with a 90# pack
20 step ups
20 squats
20 lunges

 

[Squirrel Master]

Got a couple miles in with the dogs this morning. Mtntough mgd after work.

 

[RSather528]

Long weekend up north chasing grouse and did a little duck hunting.

12 miles Saturday
9 miles Sunday
10.5 miles Monday

A lot of birds were flushed, a lot of shots taken, a few came home.

 

[TripleJ]

Looks like an epic trip as far as scenery goes @mtwarden , maybe not so epic on the hunting part.


20 minute alternating EMOM: (4 rounds)
-15 cal ski
-15 toes to bar
-40 second push up plank hold
-max power cleans @ 75%
-rest

 

[state637]

Monday
15 min Clock
5 Rounds
8 Hang Squat Clean Thrusters @95#
8 Burpees Over the Bar
In Remaining Time:
Build to Heavy 3 Rep Hang Squat Clean Thruster for today.

Today
Strength
Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 78-80%
*Set 6 – 8 reps @ 73-75%

Conditioning
For time:
Row 50 Cals
50 Wallballs
50 Toes to Bar
50 Wallballs
Row 50 Cals

 

[mtwarden]

5 miles (700') w/ Tiny Elvis- short Fall for us- Winter starts tonight, predicting a foot of snow and temps dropping into the single digits- joy, joy

 

[sargent]

2 miles this afternoon.

 

[sahunter06]

T bar pull-down pre exhaust 25/25
Working sets 18/15/13
Incline barbell row 22/1713/13 95/145/175/175#
Rope pulls x 3
db incline wide row 17/15/15 45s
Rear delt fly machine 22/18/15

Treadmill 15 deg 2.7 for 25 min

 

[sjwfarms]

30 mins stretch
core
3.5 miles

 

[sargent]

2 miles today.

 

[TripleJ]

10 minute alternating EMOM:
-2 push press + 2 push jerk (building from 60%)
-15 bent over dual KB rows

10 minute AMRAP:
-30 cal row
-75 double-unders
-15 push press 95#


3 rounds:
5R/5L Pallof press with hold
5R/5L single arm KB front rack lunges into knee up