Wod

[BDRam16]

Kind of a crummy workout today. I have a lingering neck injury that shows up and tricep soreness, so I've been trying to tread the line between working hard and not hurting myself.

Warmup: complete as circuit 30 sec AMRAP/30 sec rest
Plank up and down
Plank Jacks
Bicycles

Workout: complete as circuit 30 second rest between moves x2 rounds
Jump negative pull ups x10
Australian pull ups x15
Decline push ups x10
Diamond push ups x10
Elevated pike push ups x10
Walking lunges x12 ea leg
Box step ups x10 ea leg
L-sit hold x max hold

 

[sargent]

2 miles today.

 

[Btaylor]

Asked my wife where she would like to go for Valentine's dinner, her reply was "it is the first really nice day in a while, lets go run hill repeats instead of going to eat."

Ran 5 hill repeats, 1/4 mile up w/ 100' of elevation gain. Happy Valentines lol

 

[TripleJ]

2 rounds for time:
28 burpees on to a 45 lb plate
14 power snatches 95 lbs
14 alternating front rack lunges 95 lbs
14 thrusters 95 lbs
28 cal row

 

[jmez]

15 bar facing burpee
15 squat cleans 95#
15 burpee pullups
15 squat cleans

3 min rest

15 squat cleans
15 burpee pull ups
15 squat cleans
15 bar facing burpees

 

[mtwarden]

5 miles and ~ 1200' on the trails for Tiny Elvis and I

 

[BDRam16]

MTN Tough 22 beginner for time (20/2 split is 20 reps of the first move/ 2 reps of the second move, then 18/4, 16/6, 14/8 etc. until you hit 2/20)

1/2 mile sprint
20/2 reps of reverse lunge/push ups
1/2 mile sprint
20/2 reps of squats/renegade rows
1/2 mile sprint

36:36. Their goal is 25 minutes so I definitely have some work to do. I also despise running on the treadmill so I can’t wait for it to be nice enough for me to move this outside and do it.

 

[InkedElkSlayer]

Haven’t posted for a few days. Wrestling is over, so I have a lifting partner again. He’s 28 years younger.
Sunday- Squats/Dead/pull up/dip/ab circuit 5 times through

Monday-Chest/Bis

Tuesday- Shoulders/Traps/Abs
Warm up pull up ladder to 10

5 sets
Hanging Clean and Press-100x10
Dumbbell Shrug-85s x5
Ab

3 sets
Barbell Dead and shrug-185/205/225
Arnold Press- 25/30/35
Ab

2 sets
Farmers carry- 85s
Thruster- 65
Ab

I usually pick a certain functional move or 2 each winter that I pound and do almost every day. This year is Farmer’s Carries. I’ve been doing them 5 days a week most weeks. Some days a couple sets, some days a bunch. They suck, but are awesome at the same time

 

[Hardly_Hangin]

10 laps in pool, mostly emom with some longer rests. Thought they were going to have to call in a crane to get me out of the pool, i was whuuped

 

[Cant hit em]

Power cleans
6-4-2
6-4-2

For time
800m run
40 box jump overs
20 hang power clean #135
400m run
20 box jumps
10 hang power cleans


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[Btaylor]

For time 5 rounds
4 burpee db deadlifts 2x70
2 db rows each arm

then 5 rounds for time
4 burpees
2 db clean and squat 2x50

then 5 rounds
10 decline bench situps with 20# medicine ball catch and toss
10 incline bench reverse crunches
10 situps with 20#db

 

[InkedElkSlayer]

30min treadmill workout

We ran the rack on Farmer’s Carry (no break)- 8s all the way up to 85s

 

[TripleJ]

6 Minute EMOM:
2 Back squats @ 85%

10 Minute AMRAP:
20 alternating single arm hang dumbbell clean and press (50#)
40 double-unders
20 pull-ups
40 double-unders
20 ab mat sit-ups
40 double-unders
20 wall balls

 

[mtwarden]

squats 3x5 @ 80% of 1RM
bench 3x5 @ 80% of 1RM
pullups 20-20-19
dips 2x35
core

 

[jmez]

Triple J mod
2 rounds
28 bar facing burpees
14 alt one armed DB snatch 50#
14 front rack lunges 95#
14 thrusters 95#
28 row cals

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[mtwarden]

4 miles on the trails with Tiny Elvis

 

[sargent]

2 miles with the family.

 

[Hardly_Hangin]

Kb superset, 3 rounds
Offset reverse lunge thruster x5/side
Goblet squat x5
Dble hand swings x5

Db superset, 3 rounds
Pushup to deadlift x5
Pushup x10
Deadlift x10

Db manmaker circuit
Pushup to row to clean and press x5
Waiters walk 50ft
Clean and push press x5
Rack carry 50ft
Pushup to row x5
Pushup x5
Row x5
Farmers walk 50ft
Deadlift x5
Dble hand swing x5
Deadlift x5

 

[Cant hit em]

Bench press
Build to a heavy 1x5


16 min amrap
9 suit case lunges #50’s (R+L=1 rep)
12 burpee
15 push ups
18 sit ups

 

[BDRam16]

MTNtough “Freedom”

EMOM 10 minutes each round

Round 1: 10 jump lunges/2 pullups
Round 2: 6 navy seal burpees/1 chinup
Round 3: 10 squat jumps/1 close grip pull-up