Wod

[sargent]

2 miles with a 40# pack. 2 sets with pack, 10 squats, 10 pushups, 20 calf raises, 10 lunges, 10 overhead press, 10 bent over rows

 

[Btaylor]

Cardio day - 30 minutes on the stairmonster for 150 floors.

 

[TripleJ]

12 Minute EMOM:
1 halting snatch pull + 1 squat snatch
build to a heavy set

For time:
300m row
30 alternating DB snatch 50#
30 DB squats
300m row

 

[mtwarden]

5 miles and right at a 1000' of ascent this afternoon for Tiny Elvis and I

 

[BDRam16]

Forgot to post yesterday so this is for 1/24/22

THENX

Warmup: complete as circuit 30 sec ea move/30 rest x3 rounds

In and outs
Mountain Climbers
Jumping jacks

Workout: Complete as a circuit 30 sec rest between moves x3 rounds

Diamond push ups AMRAP
Wide pike push ups x7
Push ups x12
Dips x10
Low plank to high plank x12 ea side (these are quickly becoming my least favorite)
Explosive incline pushups x15
Bench dips x12

 

[BDRam16]

THENX

Warmup: complete as circuit 30 sec ea move/30 rest x3 rounds

Jumping jacks
Low plank to high plank 1st round/plank 2nd and 3rd round
In and outs 1st and second round/plank knee to elbow 3rd round

Workout: Complete as a circuit 30 sec rest between moves x3 rounds

Bulgarian split squat x10ea leg
Alternating side lunges x10 ea leg
Jump squats x30sec
Lunges x10 ea leg
Box step up x10 ea leg
Single leg hamstring bridge x30 sec ea leg
Calf raises x15
Wall sit x30 sec

 

[sahunter06]

4x18/10/10/15 circuit
run 240 yards between every other movement

Incline db #70-80
Decline hammer strength press
db push-ups failure
Close grip bb press failure
Lateral db raise failure
Trifecta
Cable rear delt raises
Single arm tricep hammer extensions
1:00 rest

 

[Cant hit em]

Hang squat clean
6-4-4-2

3 rounds for time
30 alt db power cleans
15 pull ups
200m run


Sent from my iPhone using Tapatalk Pro

 

[Btaylor]

5 rounds
8 face pulls
8 pull ups
8 box jumps
10 alternating db cleans #70

Then 5 rounds
8 reps leg press #405
24 reps abs

 

[TripleJ]

8 Minute Alternating EMOM:
- 7 back squats @ 70% (225#)
-10 strict pull-ups + 10 push-ups


12 Minute AMRAP:
-50 double-unders
-20 heavy russian KB swings
-10 burpees
-5 box jump overs 30"

 

[mtwarden]

8 miles and just shy of 2000' gain with Tiny Elvis on another gorgeous winter day

 

[jmez]

50 cal row

2 rounds
25 power cleans 115#
25 pull ups

50 cal row

Every 2 min on minute 5 burpeees

 

[Hardly_Hangin]

New to posting the WOD thing, starting for accountability leading up to first western hunt in fall

Warmup- 2 min row machine, 60 sec horse stance

Shoulder db circuit, 3 sets 60s rest between
banded single arm strict press x5
single arm push press x5
single arm waiters walk 50ft
Single arm high pull x5
single arm rack carry 50ft
single arm deadlift x5
single arm farmers walk 50ft

superset
standing military press 5x6
Band pull aparts 5x25

shoulder series (side, front, bent) 2x10 each
db shrugs 20,15,12

 

[BDRam16]

Tabata 20 sec AMRAP 10 sec rest complete as a circuit

Back: 4 rounds 20lb

Bent over close grip rows x20 sec/10sec rest
Shrugs x20 sec/10sec rest
Alternating twist deadlift x20 sec/10sec rest
Bent over lat raises x20 sec/10sec rest


Biceps: 4 rounds 10lbs

Reverse curl w/forward down x20 sec/10sec rest
Crouch curls x20 sec/10sec rest
Forward curl w/reverse down x20 sec/10sec rest
Hammer curls x20 sec/10sec rest

 

[sargent]

2 miles on a chilly 5 degree morning.

 

[Btaylor]

Half Murph with vest - 28 minutes. Finally broke that 30 minute streak.

 

[TripleJ]

For time:
1 mile run
2000m row
1mile run


3 rounds:
10 GHD back extensions
10 GHD sit-ups

 

[mtwarden]

squats 5/5/5+ @65/75/85% of 1RM
bench 5/5/5+ @65/75/85% of 1RM
pull-ups 22-22-19
dips 2x35
core

 

[mtwarden]

5 miles with Tiny Elvis on snow packed trails. Lots of thinning around here in the last five years. They will cut/stack anything on the ground and then burn the slash piles in the winter after they dry. This will look like a scene from a viking movie when they torch all of these (could only get a fraction of the piles in the pic)

 

[Hardly_Hangin]

Warmup- 2 min bike, 90 sec horse stance

Legs DB circuit, 3 sets 60s rest between
Clean and pause squat x2
dbl sumo deadlift x4
single swing x8
single sumo deadlift x 16 (these sucked)

Superset 3 sets
pullups x10
band scarecrows x15
band good mornings x15
Single arm farmers carry 100ft