Wod

[Cant hit em]

Hiked 6 miles in 2 days of archery shooting , up and down a ski resort in the Sierras

Today
3 set
5 lunge -lunge -squat #155
5/5 single leg rdl
10 tuck ups
Rest 1 min

Every 4 min x4
6 back squats #135
10 T2b
Max wall balls with remaining time

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[sahunter06]

Got back it today just not full speed
Lungs still not to full capacity, but at 95 degrees today it was nice to sweat.
6 of my colleagues contracted C19 while at the same meeting.

4x20/10/10/20
Incline smith 135/205/185/135 ( rest/pause)
Barrel press/db laterals
db shrugs 3x15 70/75/80

3x15-20
Single arm nose breakers
Cross body extensions
Reverse grip push downs

 

[sargent]

sahunter06, glad to hear your getting better. InkedElkSlayer, sorry to hear about that swab. Get well soon.

3 miles with a 25# pack today.

 

[mtwarden]

2 miles with my grandkids and Tiny Elvis

 

[TripleJ]

4 rounds for time:
400m run
15 power snatches 95 lbs (I did 85 today)
15 cal row

 

[jmez]

Yesterday
10 power clean 135#
20 KBS 62#
30 walking lunges
40 box step ups
100 abmat sit ups
40 box step ups
30 walking lunges
20 KBS 62#
10 power clean 135#

12 cals ass bike between every exercise

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[Hardly_Hangin]

Forgot to post yesterday
Squat 3x5 @ 245
Bench 3x5 @ 210
Deadlift 1x5 @ 330

I tweaked my back volunteering at a strongman competition on Saturday but was able to work through it yesterday. Honestly the worst part was benching. squat and deadlift felt fine (heavy, but fine lol) after i put a belt on

 

[JasonWi]

8.0 miles spinning / 32:00
6 sets of wide grip pulldowns
5 sets of face pulls
5 sets of single arm cable rows
3 sets of tricep extensions.
4 sets of narrow grip rows

1.98 mile dog walk last night. Hopefully get another few miles in tonight

 

[FlyGuy]

Warm up - 3x rounds:
- ski 150
- 10 lunges
- 2 inch worms

Tabata 8
- hollow body rocks
- back extensions

Bench Press 3x5 @ 85%

WOD - EMOM18:
- 10 American KBS (52#)
- 10 box facing Burpee box jump overs (24”)
- Ski for Calories

(58 RX)

Almost died. I miscalculated in my head and somehow thought it was 5 rounds, not 6. I really didn’t believe I could get in 10x 24” burpee box jump overs in a minute but I managed to in the first round and was able to keep it going. I gave it everything I had on the 5 round ski, and when that minute was over I turned around ready to crash onto the floor… but saw everyone else picking up their KB and the clock still running. The realization that the WOD wasn’t over crushed my soul. Hardest thing I’ve ever done in my life was pick up the damn KB. I only got in 8 box jumps in that round, just had no gas left, so I didn’t count my calories for round 6 (9) in my final score.

I was going to jog after class but I was still feeling lightheaded from the heat. Sat with the truck A/C on for 20 min then called it off, but I did spend another 40 minutes at home working on Handstand walking and Double Unders in the garage.

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[Cant hit em]

Clean complex every 2 min x 5
1 clean deadlift+2hang clean+s2oh

8 min amrap
9 hang power clean #95
7 push press
5 up down box step ups
35 dubs

Rest 2 min

8 min amrap
7 hang power clean #135
5 push press
3 burpee box jump
35 dubs

 

[sargent]

3 miles with a 25# pack today.

 

[JasonWi]

5x15 box step ups 20" box. 35,45,55,55,55# sandbag
6x40 yard farmers carriers 55# sandbag each hand
5x20 cable chest flys
30 pullups
5x10-12 DB flat bench press 50-80
5x10 (except 80# only 6) DB incline bench press 50-80
5x12-15 oblique twists
4x12 bicep curls

 

[TripleJ]

10 Minutes:
Build to a heavy complex
1 power clean + 3 Push press with 15 second overhead hold after last push press


7 Minute AMRAP:
10 (5L/5R) Single arm DB push press 50#
10 (5L/5R) Single arm DB deadlift
10 toes to bar

 

[InkedElkSlayer]

Nothing yesterday. Took it slow and steady today. Between being a little lightheaded from the Corona and then having to weave around all the drying morels in my gym, it’s more like an obstacle course.

Shoulders/Traps/Abs
Pull ups ladder to 10

5 sets
Dead- 45/65/95/115/135/ x 12
Hanging Clean- 45/65/95/115/135 x 9
Push Press- 45/65/95/115/135 x 6
Toes2bar- x 10

3 sets
Dead and Shrug- 185 x 8
DB Upright Row- 25 x 10

 

[FlyGuy]

EMOM 8: - strict pull-ups
- 8, 8, 6, 6, 4, 4, 2, 2

WOD - For Time:
- 5K Row

(20:58)

Not my best row…. not my worst.


Then a VERY slow 5K jog (more of a shuffle. I think I sweated out 2 gals of water)


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[Hardly_Hangin]

Starting strength day 5
Squat 3x5 @ 265
Ohp 3x5 @ 120
Deadlift 1x5 @ 335

 

[sahunter06]

Nothing yesterday. Took it slow and steady today. Between being a little lightheaded from the Corona and then having to weave around all the drying morels in my gym, it’s more like an obstacle course.

Shoulders/Traps/Abs
Pull ups ladder to 10

5 sets
Dead- 45/65/95/115/135/ x 12
Hanging Clean- 45/65/95/115/135 x 9
Push Press- 45/65/95/115/135 x 6
Toes2bar- x 10

3 sets
Dead and Shrug- 185 x 8
DB Upright Row- 25 x 10

You have RONA also. Pay attention to your HR.

 

[sahunter06]

Had to take off Tuesday. Rona still putting up a last ditch fight

4x20/10/10/15 front lat pull down
2x20 db bent over row 65#
2x20 seated cable high row
2x15 reverse grip low row

4/15 preacher bar curl
2x15 incline db curls
3x15 hanging concentration curl

 

[InkedElkSlayer]

You have RONA also. Pay attention to your HR.

I definitely have not been doing anything intense. What have you been doing in regards to HR? I just did an easy mile walk with my wife above our house. I can tell you I wouldn’t want to try to hike arduously right now.

 

[sargent]

3 miles with a 30# pack today.