Wod

[BDRam16]

Deck of cards: 29 minutes. Could have cut probably 3-4 minutes but we stuck together as a group for the most part.

Burpees
Push ups
Squats
Mountain climbers
Aces=50 jumping jacks
Jokers=2min arm circles

 

[Btaylor]

3 rounds
10 Backsquats @ 250
5 Deadlifts @ 225

Then 5 rounds

6 renegade rows #65 db's
6 hang clean and press #65 db's
2 minutes eliptical sprints

 

[TripleJ]

Haven’t posted since last Sunday. Had a good workout week, but busy with work and kids sports.
I’ve been thinking about how to do today’s circuit for a few weeks.

The “Olympic 100,000”.

Affirm. 100,000lbs in 1 hour. Sounds fuct up, but it’s doable.
Squats/Deadlift/Bench. Any rep/set/rest scheme you want… set the timer, start lifting.
Hints I will give you, most guys try to lift too heavy, not enough total sets, then they redline. I got it in 50:01. Basically took the EMOM approach. I used 3 separate bars set up and moved between exercises.
If you try it, post your experience. Good luck. It’s like carry a heavy load out of Hells Canyon

That's impressive you pulled that off! 2 of my buddies tried that a couple weeks ago (crazy youtube video), but they limited themselves to 1 bar only which takes extra time. They are both in pretty good shape, but they ended up coming up short.

 

[TripleJ]

AMRAP 6 minutes on/2 minutes off
Round 1:
8 squat clean & jerks, 135#
16 pull-ups

Round 2:
4 squat clean & jerks, 165#
12 wall balls

Round 3:
2 squat clean & jerks, 185#
8 bar MU

 

[BDRam16]

This sally push-up challenge is pissing me off lol. Woke up and did 50 push ups right out of bed.

Morning 5k at 15* felt good though. Haven’t really been running much lately but my lungs felt so much better after all the recent HIIT and Tabata type stuff. That was definitely the most relaxed 5k I’ve done in the last year and my heart rate was WAY better.

 

[InkedElkSlayer]

That's impressive you pulled that off! 2 of my buddies tried that a couple weeks ago (crazy youtube video), but they limited themselves to 1 bar only which takes extra time. They are both in pretty good shape, but they ended up coming up short.

Yeah. I figured 100k of volume and total poundage was challenge enough. I ignored the only using 1 bar thing. That’d be pretty tedious and time consuming. I had to keep rolling steady and keep the pace up to get it. Little stiff today. Still worked out this morning, but quite a bit less volume!

 

[mtwarden]

5 miles this morning with Tiny Elvis- pretty good month with 155 miles

 

[sargent]

2 miles today.

 

[BDRam16]

Deck of cards: 26:50

Burpees/In and Outs (switched halfway after my shoulder started feeling rough)
Push ups
Squats
Mountain climbers
Aces=50 jumping jacks
Jokers=2min arm circles

 

[Hardly_Hangin]

Tried a new gym so got to use some different equipment, oodles of fun

Warmup- 2 min row machine, 120 sec horse stance

BB Power clean 1x5, 2x3, 1x1

Kettlebell circuit, 3 sets 60s rest between
Dbl clean and thruster press x5
single arm push pressx5
Goblet clean/squat/reverse lunge x3
Dble hand swings x5
Deadlift x5

2nd kettlebell circuit (heavy), 3 sets 60s rest between
Sngl hand clean, push press, rack squat x5
Goblet clean/reverse lunge x1
Dbl hand swing x5
Goblet clean/reverse lunge x1
Dbl hand swing x3
Goblet clean/reverse lunge x1
Dbl hand swing x1
Deadlift x10

 

[Cant hit em]

Push press build to moderate
8-6-4 8-6-4

Every 4 minutes x4 sets
10 toes to bar
400m run
10 push press #115

 

[jmez]

18 min AMRAP
8 push ups
10 KBS 53#
12 Goblet squats 53#


Sent from my moto g power using Tapatalk

 

[Btaylor]

6 rounds

8 curls - 5 box jumps 24"
8 face pulls - 5 box jumps
8 dips - 5 box jumps

 

[TripleJ]

5 minute EMOM:
7 Handstand PU

10 minute EMOM:
1 power snatch
1 squat snatch
Build to a heavy set

For time:
30 cal echo bike
20 alternating DB snatches 50#
60 double unders
20 alternating DB snatches 50#
30 cal row

 

[mtwarden]

5 miles with Tiny Elvis on a nice winter's day

 

[Hardly_Hangin]

Warmup- 2 min row, sec 90 horse stance
Single arm KB circuit, 3 sets 60s rest between
Clean & thruster x5
Rack squat x5
Strict OHP x5
suitcase deadlift x5
farmers walk 50ft

Superset 3 sets
pullups AMRAP
band scarecrows x15
band pull aparts x 15

 

[Lelder]

Did some cold weather camping ( 2° ) this weekend to test some gear so no training but I got a 1/4 MURPH in this evening

 

[Cant hit em]

Power cleans
8-6-4 8-6-4

15 min amrap
12 cal row
5 hang power clean #155
15 box jumps
5 hang power clean


Sent from my iPhone using Tapatalk Pro

 

[Btaylor]

6 rounds

8 pullups
10 alternating db snatch #50
10 db 20" box step ups 2 x #50
10 hanging knee raises

3 rounds
8 leg press w/ calf raise

 

[TripleJ]

24 Minute Alternating EMOM:
Min 1: 15 cal row or ski
Min 2: 15 KB goblet squats 53#
Min 3: 15 toes to bar
Min 4: 15 Dual KB deadlifts 53#
Min 5 & 6: 8 x 50' shuttle runs with d-ball on your shoulder 100#