Wod

[mtwarden]

2-ish miles in the airports yesterday

this morning
strength train

deadlifts 5/3/1+/amrap @75/85/95/75%
overhead press 5/3/1+/amrap @75/85/95/75%
pull-ups 26-26-24
core

 

[state637]

Strength
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today’s heavy.

Conditioning
5 Rounds for time of:
6 Overhead Squats @125#
15 Sit Ups
30 Double-Unders

 

[TripleJ]

Every 90 seconds for 7 rounds:
-1 full snatch + 1 high hang snatch w/ 5 second pause in the catch/bottom of the squat

For time:
-60 double-unders
-30 alternating hang DB snatches
-30 box jump overs 24"
-40 double-unders
-20 alternating hang DB snatches
-20 box jump overs 24"
-20 double-unders
-10 alternating hang DB snatches
-10 box jump overs 24"

 

[mtwarden]

9 miles (0’ gain ) taking in the sights of old Charleston

 

[dtrkyman]

Balance warm ups and dead hangs.

Back, dumbbell rows, low rows, lat pull downs, face pulls.

30 minutes stair mill, 30 minutes treadmill 8.5% at 3mph, still slow after whatever Illness is going around!

 

[sargent]

Strength train this morning.
Squats
Overhead Press
Tricep Extensions
Pullups

 

[sjwfarms]

Push :
warmup flies chest/rear delt 2x10 each
DB bench 3x10 50/65/80
DB shoulder press 3x8 45/55/65
dips 3x10 25#
DB overhead tris 3x12 65s

2 miles

taking in the sights of old Charleston

Some good eats in that town. Welcome to the South!

 

[AndrewMT34]

4 mile walk with the dogs, found a couple coveys of valley quail. .

Back in the gym tomorrow.

 

[InkedElkSlayer]

4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 15
Plyos (jump squats/scissor lunge/box jump) x 5ea

Squats- 3 rep sets from 225 up to 295, then 2 sets of 225 x 10

2 sets, 30sec rest
Hack Squat- 185 x 8
KB Lunge- 35s x 10ea

 

[JasonWi]

BB bent over rows 4x10 95,115,135,155#

Deadlifts 4x6 185,225,275,315#
335x4, 365x2

26:00 stair matrix (keeping HR <70%)

 

[state637]

Aerobic Conditioning
40 minutes of moving w/ elevated heart rate. Started with a quick 5k run then finished my time on the ski erg, rower and bike.

 

[MBAlex]

5x5 Bulgarian split squats with dumbells
2x10 seated dumbells cleans
3x10 facepulls

 

[mtwarden]

6 miles (8’ ) at Isle of Palms Beach.

 

[joehew89]

24.2. Complete

8 full rounds + 160 meters on the rower. Haven't grabbed a barbell in some time. The deads were the limiting factor. 24.3 looks gross, don't think I'll even attempt it.

 

[Squirrel Master]

3.5 mile run for me today


Sent from my iPhone using Tapatalk

 

[sahunter06]

@mtwarden welcome to the south bud. Hope you enjoy it as much as I do! Good food, good weather and hospitality!

 

[sahunter06]

Wednesday
Treadmill work 30min 15 deg 2.6

Today
Circuit train 4x through, rest after each circuit
Bench press 15/10/10/12 135/185/185/135
Landmine press 16/15/10/10 90/90/115/115
Hammers 15/12/12/12 30/35/40/45
Skull crushers 18/15/15/12
Preacher curl db SA 17/15/15/15
Anterior cable raise 25/22/22/22

 

[Subliminal1]

3x10
Bench Press 135
Shoulder Press 55
Bicep Curl 40
Bent Row 45
Incline Press 75
Shoulder Shrug 40
Tricep Ext 40
Laying Fly 15
Lateral Raise 10
Lat Pull Down 75
Decline Press 50
Shoulder Roll 2.5
Walk - 1.5mi w/ 50#

 

[sahunter06]

Pull circuit 4x through
Treadmill 15 deg 2.6 20min

Front pull down 19/16/15/15
Barbell bet over row 16/13/11/15 135/135/170/135
Lawnmower pull 18/15/15/13

 

[InkedElkSlayer]

Worked steady. No rest, no red-lining.
Pull Up Ladder to 9

6 sets
Close Grip Bench- 45/95/135/165/185/195 x 10
Dead- same
Dip- body/15/25/35/40/45 x 10
Pull Up- x 10
Fisio Sit Up- x 10
DB Step Ups- body/15/25/35/40/45s x 10ea

2 sets
Farmer’s Carry- 75s x 1min

Finished with 90sec Deadhang