Wod

[Squirrel Master]

2 miles and a MT workout again today.

 

[JasonWi]

30 min stair matrix (zone 2)
Military press DBs 5x10 20,25,35,40,50#
Front/lateral raises 4x10 10,15,30#
Bicep/triceps 4x10 20,25,30#
Incline DB bench 3x10 35,40,55#

 

[TripleJ]

12 minute alternating EMOM:
-odd minutes: 1 snatch pull + 1 high hang snatch pull + 1 hang snatch + 1 overhead squat (build as needed)
-even minutes: 40 double-unders

For time:
-20 cal row
-15 alternating hang DB snatches
-20 DB front rack lunges
-15 alternating hang DB snatches
-20 cal row

 

[mtwarden]

4 miles (600') with Tiny Elvis this morning

 

[GreenNDark Timber]

Every 2 Min for 10 Rounds:
- 1 Clean and Jerk building to 95-100%

Sprints - 3 Rounds for Time
- 300 Meter
- Rest 30 Sec
- 200 Meter
- Rest 60 Sec

 

[dtrkyman]

5 mile run at sunrise.

Neutral grip pull ups warm up.

Arms, the usual suspects.

1 hr stair mill 4800 steps/stairs, azz kicker after leg day!

 

[joehew89]

Handrail or no handrail on the stair mill??

 

[mtwarden]

Handrail or no handrail on the stair mill??

No

 

[joehew89]

7 miles easy, 53:26

50-40-30-20-10
Push up
Sit ups
Alt. lunges

 

[joehew89]

No

Good. Handrails are cheating.

 

[sjwfarms]

3 miles 400'

Day off yesterday to tend the grill with family in town

 

[sahunter06]

2 days of clearing deadfall and overgrown trees at the farm. I wouldn't call it upper or lower body, it's more like every muscle I clearly haven't been working at the gym Kicked my ass....

I’m with you. Did same thing today

 

[sahunter06]

Monday push
Tuesday pull
Worked with client on property setting up stand placement and plot orientation for deer hunting. Lots of walking

 

[blkqi]

bench press 6x4
press 5x4
belt squat 4x6
t-bar row 4x10

 

[Truck24hr]

In Holyoke, CO tonight. Got a jog in, 2 minute deadhang to finish.

 

[InkedElkSlayer]

Pretty light and quick today:

9 sets, no rest. Run the Rack.
DB Step Ups- 10s/15s/… up to 45s x 10ea
Squat/Calf Raise- 135 x 10

Deadhang for 90sec

 

[JasonWi]

Squats 5x6..95,135,155,185,225#
245x4,275x3,315x1(hadn’t tried this weight in about a year) think I had two easily.

KBs 5x15 35,50,60#
Box step ups 4x15(each leg) 20” box 37# sandbag
Wide grip pull downs 4x20…100#

 

[GreenNDark Timber]

5 Sets for Load:
- 8 Back rack reverse lunges

AMRAP 8 Min:
- 5 Shuttle runs
- 10 Double DB push jerks (50 lb)
- 20 Box step ups (24")

 

[state637]

Aerobic conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.

 

[joehew89]

You guys are studs! Thanks for the motivation!