Wod

[Cant hit em]

Split jerk
4x3@75%


4 minutes x 3 rounds
400m run
15 t2b
Max shoulder to OH #155

2 min rest between rounds

 

[sargent]

6 miles today. I'm heading south tomorrow to chase gobblers for 5 days in West Virginia.

 

[TripleJ]

7.4 mile run this morning

 

[InkedElkSlayer]

4.3mi. hill run with 680vert this morning

 

[mtwarden]

5 miles Tiny Elvis in a really nice light snow this morning

 

[sahunter06]

Ran around turkey woods all day Friday with my daughter. No luck but had a great time.

 

[BravoNovember]

2,500 meters rowing
100 incline bench sit ups
100 back extentions
Incline bench
Low row
Face pulls
4 sets of each

 

[InkedElkSlayer]

4 warm up sets Squats/Calf Raise/Plyos
45/95/135/185 x 15

Squats- 3 rep sets from 225 up to 365

Squats- 225 for 51 reps for time… 2:45

Burpee Push Up (4) & DB Step Up-40s x (1ea. leg) for time
Total of 100 push ups and 25 step ups ea. leg

3 sets, no rest
1-arm Barbell Deadlift-95x5ea. side
Farmer’s Carry-85s
Fisio Sit Up-25

 

[mtwarden]

3 miles on the trails with my wife and Tiny E- beautiful morning- sun shining, no wind and about 2" of fresh snow

38 miles for the week- not too shabby

 

[BravoNovember]

4 miles with the pup and 50lb in the exo pack.

 

[TripleJ]

Every 30 seconds for 7 minutes:
2 single arm heavy dumbbell push press (alternate arms each rd)


10 rounds for time:
-12 wall balls
-1 rope climb

 

[mtwarden]

6 miles on the trails with Tiny Elvis; the 600 mile mark is now in my rearview mirror

 

[mtwarden]

strength train this afternoon

deadlifts 5/5/5+ @ 65/75/85% of 1RM
overhead press 5/5/5+ @ 65/75/85% of 1RM
mtn lunges 3x10
chin-ups 25-22/20
core

 

[sahunter06]

4x18/10/10/15 failure
Incline db press 75/80/90/60#
db barrel press
db seated decline fly
Dips to failure
6x40yd suicide between each set

Reverse grip barbell press 135/155/185/135
db nose breakers
lateral raise static hold to failure reps
Single arm iso pushdown ( lateral head)
db shrugs 4x20 70# 2 sec concentric hold

 

[Hardly_Hangin]

3 rounds below circuit
Single kb snatch to step up to reverse lunge, to rack side lunge x3 per side
Goblet pause squat x3
Goblet squat x3
Double hand swings x15
Deadlift x15

 

[InkedElkSlayer]

Chest/Bis
Bench-45/95/135/185
DB Curl-20/25/30/35

Bench- singles from 205 up to 265

3 sets, drop set on last
Bench- 225, 230, 235/205
Preacher Curl- 65/75/85

3 sets, high reps
Incline Barbell Bench-135/135/145
Reverse Barbell Curl-45/55/65

3 sets
TRX Push Up-20/20/10 (2-2-2 tempo on last)
Farmer’s Carry-85s

2.5mi hill run mid-morning, 400vert

 

[Btaylor]

5 rounds
2 minutes on eliptical @75% resistance
10 seated db curls
10 box jumps

 

[InkedElkSlayer]

Shoulders/Traps/Abs
Warm up pull ups, 5 sets of 5

8 sets. No break
Seated DB OH Press-20/25/30/35/40/45/55/60
Dead & Shrug- 45/95/135/185/195/205/215/225
Pull Up-10
Decline Weighted Sit Up-10lbs x 15

Couple min. rest putting weights away

Ran through finisher with no rest…
Full Dumbbell Clean&Press (floor 2 OH)-35s x 30
Farmer’s Carry-85s (90sec. sucked)
Hanging Pull Up-21

 

[JasonWi]

Squats (7 sets)
135x10
155x10
185x8
225x6
245x4
275x2
135x8

Bicep curls (4 sets) while catching my breath from squats 20-25#

8.56 miles spinning / 32:00

 

[doc holiday13]

50 flights of stairs on the stepper at 88 steps/min

Repeat the following for 4 sets
10 pullups
15 pushups
25 air squats


Foam roller for the legs and back
follow with a cold shower