Wod

[mtwarden]

5 miles and ~1000' with Tiny Elvis today; he found a trophy- lower deer jaw bone, packed it two miles or so

 

[jmez]

12 min AMRAP
21 Double Unders
7 Double DB squats 50#
21 Double Unders
7 KB goblet lunges 53#

Heartrate became an issue with this one!

 

[Btaylor]

3 rounds
10 cable tricep ext.
10 curls
10 dips
15 hanging leg raises
run up/down 15 flights of stairs

 

[Hardly_Hangin]

3 rounds below circuit
Pause ab rollouts x5
Slow pullups x5
Double kb swings x5
Double kb deadlift x5
Double hand single kb swing x5
" Deadlift x5
Banded scarecrows x15

Db shrugs. 15-12-10

 

[sahunter06]

Wednesday
Warm up 2x30
Reverse grip front 1/2 pull downs 3 sec eccentric

4x20/15/10/15 or failure on each set then 6x40yd suicide between each exercise set
Front pull downs /
Low seated row
Bent over single arm row
Rev hypers 4x25

4x20
Hanging db curls
Incline db curls
db hammer curls
Rope hammer curls

 

[Btaylor]

30 minutes on the rower - 6860 meters.

 

[JasonWi]

31:00 spinning 7.84 miles

7 sets of DLs
135x12
185x12
225x8
275 x 6
315 x 4
345 x 4
365 x2

 

[TripleJ]

5 rounds for time:
50 double-unders
40 russian kb swings 53 lbs
30 alternating lunges
20 push-ups
10 cal echo bike

 

[mtwarden]

6 miles and just shy of 1400' for Tiny Elvis and I today- still chilly, but the wind wasn't as bad as it has been of late

 

[sahunter06]

2x25 warm up legs exts

4x20/18/15/12/20
Sumo deads 185/185/235/255/95

2x15 quad focus
Single leg press
Double close leg press
3 sec eccentric
4x25
Single leg calf press

3x18
Alternate
Single leg exts
Double leg curls
3 sec eccentric

 

[Cant hit em]

Tempo front squat
2x6 (3 down-2 pause-1up)
2x6 (3-1-1)
1x6

For time
50 suit case lunge
50 sit up
100 air squat
50 sit up
50 suit case lunge


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[jmez]

Front squat 7x1

Hang clean 7x3

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[sargent]

3 miles this morning.

 

[Btaylor]

7 rounds
10 back squats
10 cable tricep ext
10 seated curl to arnold press

 

[TripleJ]

14 minute alternating EMOM:
-6R/6L Single arm DB strict press
-7 strict pull-ups


For Time:
400m run
30 dual DB devils press
400m run

 

[InkedElkSlayer]

Friday- Tris/Back/Abs
Warm up Hanging Pull up ladder to 10

4 warm up sets
Close Grip Bench-45/95/135/185
Deadlift-45/95/135/185
DB Row-40/45/55/60
Toes 2 Bar-10

2 sets
Close Grip Plyo Push Up-5/5
Plyo Pull Up-5/5

Close Grip Bench-205/215 drop to 185
Pull Up-23/12

2 sets, no rest
Deadlift-155x12
Dip-45x20
Renegade Row-35x10
Farmer’s Carry-85s
DB Weighted Floor Sit Up-20s x 12

3 sets, no rest
1-arm barbell snatch-45/65/75 x 5ea arm
Weighted Pull Up-5, 5, 5

Immediately after, did 2mi. run with 400vert. 85% last couple 100yds., doped the deer killer as quickly as possible, controlled breathing, then banged the gong at 480. Train sport-specific right? Weather sucks in MT lately, snowed to the valley floor again last night.

 

[mtwarden]

strength train this morning

squats 5/5/5+ @ 65/75/85% of 1RM
bench 5/5/5+ @ 65/75/85% of 1RM
pull-ups 20-20-18
dips 2x35
core

 

[JasonWi]

Chest (flat and incline bench press)
Arms (biceps and triceps)
Abdominal twists
Shoulders front/overhead press
Quads (seated leg extensions)

Tried to hit mainly upper body muscle groups other than back and hamstrings…those are still fatigued from earlier in the weeks abuse.

196.0 this morning down from 214 in November.

Got in a 2 mile dog walk and 15 arrows last night before the monsoon hit!

 

[jmez]

2 rounds
100 walking lunges
75 abmat sit ups
50 box jumps
25 ski erg cals
15 power clean 155#
10 strict pull ups

 

[mtwarden]

6 miles and almost 1800' of gain for Tiny Elvis this afternoon

some fresh (much needed!) snow in the Elkhorns