Wod

[JustinNC]

4mi at recovery pace

 

[sargent]

Wendler week 3 squats
pullups
DB rows
tricep extensions

 

[brca005]

3 rounds:
Single KB Thrusters
5(20kg)/3(24kg)/1(32kg) rest 30 seconds 1(32kg)/3(24kg)/5(20kg) rest 30 seconds

3 rounds:
10R KB rows (24kg)
Farmers walk (24kg R/32kg L) x50 ft
10L KB rows (24kg)
Farmers walk (32kg R/24kg L) x50 ft
10 KB swings (32kg)

…then probably a shorter walk with Chuck than I care for later this afternoon

 

[mtwarden]

5 miles (600') with Tiny Elvis this morning

 

[sargent]

7 miles with the whole family.

 

[InkedElkSlayer]

Drove over 3hrs on black ice and terrible roads to get to a tournament. My boy and 2 others got food poisoning and he was shitting like a goose. We scratched him and drove back. Zero wrestling.

Wife and I just did a short 700vert PT hike with 25lbs when we got back.

 

[mtwarden]

^ ouch—roads sucked here this morning, glad I didn’t have to drive very long on them!

well at least you didn’t get the food poisoning

 

[sargent]

Wendler week 3 bench press
overhead press
4 miles with a 35# pack

 

[JustinNC]

14mi at general aerobic pace

 

[Squirrel Master]

Finished up week 1 of the second cycle of Wendler. Added 5 lbs, but it's still pretty light since it starts you off so light to begin with. But I like it, and I'm just really focusing on the last set like he stresses. Throwing in lots of different assistance exercises to keep it interesting and putting in some miles every morning two. Lots of stretching and 2 miles with the dogs today..

 

[mtwarden]

Yeah Wendler makes it pretty clear the goal is to get stronger, not stroke someone's ego

Eventually you will start to hit limits, but he has several good strategies of getting passed those

 

[mtwarden]

3 miles (0’ ) with Tiny Elvis

 

[brca005]

4.5 mile walk in the woods with Chuck

 

[InkedElkSlayer]

Torqued my shoulder the other day, so I’m staying away from a few movements

5 sets
Squat/Calf Raise- 45/95/135/185/235 x 10ea
Dead- same
Dip- body/10/15/20/25 x 12
Fisio Sit Up- x 15
Run 90sec on treadmill

Deadhang for 1min x 3
Farmer’s Carry with 60s

Did a 2mi 1400vert hike with 25lbs

 

[TripleJ]

3.3 mile run today

 

[Squirrel Master]

2 miles with the dogs
Wendler MP
5 sets of 15 bench dips
3 sets of 10 DB rows
3 sets pf 10 DB shoulder fly's

 

[Truck24hr]

I'm gonna try to get back in the habit of contributing.

 

[state637]

Strength
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat

*Sets 1-3: 3 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%

Conditioning
Every 5 minutes, for 15 minutes (3 sets) for time:
Row 40 Cals
30 Wall Ball Shots

 

[TripleJ]

10 minute EMOM:
1 back squat @ 93%


8 minute AMRAP:
-30 chest to bar pullups
-15 deadlifts @185#
-30 skater hops
-15 deadlifts
-Max cal row in time remaining


3 rounds:
-10 GHD tempo back extensions
-10 GHD reverse hypers

 

[brca005]

5 rounds:
10 KB Swings
KB Power Clean x10R/10L
KB OHP x10R/10L
Goblet Squat x10

1 hour Jiu Jitsu

3 mile walk in the woods