Wod

[mtwarden]

Congrats on hitting your goal! Do you use CalTopo for the elevation profile, or another program?

Thanks!

Yup- usually caltopo; I've verified it with both my phone gps (gaiagps) and Garmin watch- they're all usually pretty darn close to each other

 

[state637]

Strength
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
Rest as needed

Conditioning
Two sets for times of:
Row 750 Meters
20 Toes to Bar
40 Walking Lunges with DB Farmer’s Carry
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

 

[InkedElkSlayer]

Pull Up Ladder to 9

5 sets, no rest
Push Press- 45/95/115/135/135 x 12/10/8/6/6
Dead & Shrug- 45/95/135/185/185 x 12ea
TRX Knees 2 Chest- x 12

2 sets, no rest
DB Military- 45 x 8
Farmer’s Carry- 75s x 75sec
Sit Up/V Up- 10ea

Thruster- 65 for 21/15/9, 30sec rest

Pull Up Ladder to 10

 

[sjwfarms]

random TB day:
Hex deads: 10/8/6/4/4/4 135/185/225/275x3
Arnolds: 12/10/3x8 35/45/60
Leg Press: 8 reps x 2/4/6/8/10 plates
dead hang chins 3x10
close grip BP 3x10 135
45 degree incline DB curls: 3x10 35s
overhead ez bar tri ext: 2x10 70

 

[mtwarden]

4 miles (600') with my wife and Tiny Elvis this afternoon

 

[sargent]

Back in the weight room this evening.
Squats
Bench Press
Press

 

[Squirrel Master]

Strength this morning.
4 sets of 5 squats
4 sets of 5 OH press
4 sets of 5 Romanian Deadlift
3 sets of 12 BB curl
Some core work.

 

[sargent]

2 miles today.

 

[TripleJ]

2 rounds of...
3 minutes @ each station:
-7 cal ski + 5R/5L medicine ball rotations against wall
-7 cal echo bike + 5R/5L renegade row
-10 box jump overs (24") + 10 grasshoppers
-assault runner cals
-rest

 

[InkedElkSlayer]

Hiked the 700vert PT hill with 30lbs

4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 20/20/20/10
Plyos (jump squats/scissor lunge/box jump) x 5ea

Squats- Sets of 3 from 225 up to 325
Then did 245 for 15/12/9 with 1min rest

3 sets, 30sec rest
Hack Squat- 155/175/185 x 10
Walking DB Lunge- 35s x 10ea

 

[1jeds]

10 mile run this morning, puts me at 3,731 miles for the year

Strength later today (MTN tough postseason W5D1):

Superset 1
*5 Rounds
Squats - 8 (140 / 155 / 170 / 185 / 200)
Incline Bench - 8 (100 / 110 / 120 / 130 / 140)
Rest - 2:00

Superset 2
*3 Rounds
Farmer Carry - 80 yds (50# DBs, heaviest I have)
Lateral Lunges - 20 (10 per leg) 10# DBs
Rest 1:00

Superset 3
*4 Rounds
Plank Kickbacks - 20 (10 per side)
Weighted Russian Twists - 20
No rest

 

[mtwarden]

5 miles (900’) with my wife and Tiny Elvis

 

[mtwarden]

strength train this evening

deadlifts- warmup, 3x5 @80%
overhead press - warmup, 3x5 @80%
chin-ups 25-25-25

core

 

[sjwfarms]

3 miles 400', should of been an easy day but for some reason my arse was dragging today

 

[Squirrel Master]

1 mile run on the treadmill, then a 1 mile walk in the neighborhood with the dogs.

 

[TripleJ]

Another 12 days of Christmas WOD...

1 x Front Squat (105#)
2 x Thrusters
3 x Push Press
4 x Power Cleans
5 x cal row
6 x Sit-ups
7 x Box Jumps
8 x Push-ups
9 x Toes to bar
10 x Front Rack Lunges
11 x Lateral Burpees Over the Bar
12 x Ring MU

Done like the song adding 1 round at a time, then going back down and repeating each lower round.
1
2-1
3-2-1

 

[mtwarden]

^ sounds brutal!

 

[InkedElkSlayer]

I’m unsuccessfully fighting off a cold. Pretty slow this morning. Got something in though.
Pull Up Ladder to 10.

5 sets, no rest
Close Grip Bench- 45/95/135/165/175 x 20/20/20/10/10
Dead- 45/95/135/185/205 x 12
Dip- body/10/20/30/40 x 15
Pull Up- x 12
Fisio Sit Up- x 15

 

[state637]

Conditioning
Every minute, on the minute, for 16 minutes (4 sets):
Station 1 – 60 Double Unders
Station 2 – 20 Wall Ball Shots
Station 3 – 25 Sit Ups
Station 4 – 45-Second Plank Hold

 

[mtwarden]

5 miles (800') with Tiny Elvis this morning