Wod

[GreenNDark Timber]

For Time:

20-18-16-14-12-10-8-6-4-2
- Deadlifts - 115#
- 2 Wall walks between each set

 

[dtrkyman]

5 mile run this afternoon.

 

[sahunter06]

Push circuit 4x- roll through, rest 30 sec, repeat
Incline barbell 16/13/10/7 135/165/185/205
Hammers db 18/12/12/16 35/45/45/35
Lateral raises db 22/16/13/16 15-20s
Barrel press db 13/11/11/16 55/65/70/55
Straight arm barbell curl 25/20/20/16
Plate shoulder raise 18/18/16/16
Standing tri exts 25/20/15/12

Treadmill 2.6 15deg 25 min

 

[sjwfarms]

back to a PPL routine for a change of pace:

Push:
warmup chest flies 2x15
DB bench warmup 8/15 95/70
DB shoulder 10/15 70/50
Overhead DB tris 8/12 70/55
dips 10/15 25/BW
DB laterals side/front x 15 20s
cable rope tris 2x12 70
cable chest flies 2x15 35
abs 3x10 various

 

[Truck24hr]

2 hrs at the dentist this morning and 730 miles. Not much time, but got in 3+ miles on the bike and a 15 minute walk.

 

[sargent]

2 miles with a 38# pack today.

 

[InkedElkSlayer]

Pull Up Ladder to 10
.5mi run 8.5/2%

6 sets, no rest
Thrusters- 45/65/85/95/105/115 x 10
Decline Sit Up- x 10

3 sets, no rest
KB Alt Arnold Press- 35s x 12
Hex Bar Shrug- 200 x 6
Toes 2 Bar- x 10

Pull Up Ladder to 9

If you live close to a Scheels and shoot/reload, check them out. Good sale going.

 

[state637]

For max reps:
60 seconds of Bar Muscle-Ups, Strict Pull-Ups, or Bent Over DB Rows
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups or Seated Strict Press
Rest 60 seconds
60 seconds of Rowing (for Calories) or Burpees
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches
Rest 60 seconds
60 seconds of Dips
Rest 60 seconds
60 seconds of Plank Hold

Rest 4 minutes until the running clock reaches 15:00, and then…

Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups, Strict Pull-Ups or Bent Over DB Rows x 50-60% of Reps Achieved in 60 seconds

Minute 2 – Strict Handstand Push-Ups or Seated DB Press x 50-60% of Reps Achieved in 60 seconds

Minute 3 – Rowing or Burpees x 50-60% of Calories Achieved in 60 seconds

Minute 4 – Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds

Minute 5 – Dips x 50-60% of Reps Achieved in 60 seconds

Minute 6 – 40 seconds of Plank Hold

Record your Max Reps

 

[TripleJ]

10 minute alternating EMOM:
Odd minutes: 10 kipping handstand PU
Even minutes: 4 deadlifts @ 70% + 10 banded pull aparts

10 minute AMRAP:
-10 suit case/kickstand KB deadlifts R arm/R leg (53#)
-10 toes to bar
-10 suit case/kickstand KB deadlifts L arm/L leg (53#)
-10 toes to bar
-150m run

3 rounds:
-5 x GHD tempo back extensions
-5R/5L pallof press

 

[MBAlex]

5.5 miles with 40lbs

 

[dtrkyman]

5 mile run.

Pull ups, neutral grip.

Shoulder's Arnold press, barbell shrugs, dumbbell shrugs, machine press.

30 minutes stair mill.

 

[sjwfarms]

Pull day
warmup: cable pullovers 2x15
Hammer pulldowns: 8/15 180/140
hammer chest rows: 12/20 180/110
BB shrugs 2x12 225
trx rows 2x15 BW
DB rows 9/15 85/60
hammer curls 2x12 35

2 miles

 

[GreenNDark Timber]

For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
- Build in load across the 12 minutes up to 85%


3 rounds for distance:
1:40 on / :20 off
-Rest 2:00
2 Rounds for distance:
1:40 on / :20 off
- Run

 

[sahunter06]

Pull circuit 4x w/30sec rest
3sec eccentric all movements

Front pull downs 20/16/16/16
SA cable row 20/17/16/15
db incline row 17/15/15/15 50s
Rear delt flys 23/20/18/18
Standing rev hypers 20/20/18/16 35#

Treadmill 15deg 2.6 20min

 

[Truck24hr]

3x 70 leg pull ins
3x 50 seated calf raises

 

[6MT]

Today, I did my third 10km run this week.

 

[Squirrel Master]

Yesterday morning walked 2 miles, then 1 mile slow recovery run on the treadmill. 2 mile walk this morning, then it'll be leg day when I get home from work.

 

[sargent]

Strength train
Squats - warmup, 3x5 work sets
Bench Press - warmup, 3x5 work sets
Tricep Extensions
Chinups 5x5

 

[InkedElkSlayer]

Stretched out well and did 2.5mi

 

[JasonWi]

Squats 6x5..95,115,135,155,185,225,275x3,295x2
Wide grip pull downs 8x10 80-100#
KBs 6x10 25,35,45,50,60,60#
10” lateral box step ups with 37# sandbag
Single hand high cable rows 4x10 20,25,30,35#

Yesterday was chest, shoulders, arms day