Wod

[FlyGuy]

Deadlift - 3x3 @ 90%

WOD - E3MOM x24:
- 500m Row, then Over the Rower Burpees for Reps with remaining time
- 500m Ski, then Single arm alternating DB snatches (60/40#) for reps

(48 RX)



Then 10 arrows at 28 yards


Then 5k ruck with 65#


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[INgunner54]

Ran 2 miles with a double stroller that is not meant for jogging (imagine pushing a sled ), 6 sets of 6 pull ups on a swingset, 5 sets of 10 dips on a slide. Getting creative with the kids in tow!


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Nice! Great job thinking outside the box rather than just saying "couldn't get a workout in because I had the kids"!

 

[sargent]

3 miles with a 30# pack today.

 

[InkedElkSlayer]

Hiked my normal PT hike of straight up 680vert and back down. 45lbs

 

[FlyGuy]

Tabata 4min 20 work/:10 rest)
- 4 strict pull-ups
- Back extensions


Back Squats - 3x3 @ 90%

Turkish Get-ups - 5x2 (each side)


WOD - AMRAP 12:
- 200m Run
- 5 Clusters (125#)
- 5 Box Jumps (30”)

(65 RX, 4 rounds + 1 run)
(I really hate clusters.)



Then a 3 mile Run


Then 8 arrows at 40 yards


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[TripleJ]

8 Minute Alternating EMOM:
-10 deadlifts @ 225#
-10 ring dips + 30 double-unders

For time:
-40 cal echo bike
-30 (15R/15L) single-arm dumbbell overhead squats (40#)
-20 burpees onto a 45# plate
-10 squats w/ 100# sandbag
-100' sandbag carry

 

[mtwarden]

4 miles with my wife, grandkids and Tiny Elvis

 

[mtwarden]

strength train this afternoon; it's been long enough I brought some id with in case they wanted to see some

squats 5/5/5+/amrap # 65/75/85/65% of 1RM
bench 5/5/5+/amrap # 65/75/85/65% of 1RM
pullups 20-20-20
dips 2x35
core

 

[JasonWi]

I did more of a traditional gym routine today. Legs and back are still fatigued from yesterday.

5 sets of DB incline bench press 40-80
5 sets of decline barbell bench press 155-275
6 sets of various abdominal twists, wood chops and roll out
5 sets of lateral shoulder raises 15-25
5 sets of tricep kick backs
4 sets of bicep curls

Last night 5 arrows @ 25 and 35 yards.

 

[Cant hit em]

3 sets ( cycle snatches)
5 power snatches #115
+
2 hip to bar + 1 muscle up

Open workout 19.4
3 sets
10 snatches #95
12 barf acing burpee

3 min rest

3 sets
10 muscle up
12 barf acing burpee

12 min cap including 3 min rest

 

[Hardly_Hangin]

Yesterday

Squat 3x5 @315
Bench 3x5 @225
Deadlift 1x5 @350

 

[sargent]

4 miles with a 30# pack.

 

[InkedElkSlayer]

Did the evening 1.5mi hike last night with 45lbs. The wife and I are doing a loop every evening. 3-400vert

Leg day today:
4 warm up sets
Squats/Calf Raise/Plyos-45/95/135/185

2 sets plyos, 5ea
36in box jump
35lbs scissor lunges
25lbs front jump squats

Squats- 3 rep sets from 225 up to 385

Bench Squats- 275/285/295 x 20/12/10

2 sets
Hack Squat-185/205 x 10
Good Morning-65/85 x 10
DB calf raise-25x6

DB Step Ups- 35s x 15ea
DB Lunges- 35s x 15ea

Definitely the hardest I’ve worked since the Rona, seem pretty much back to normal

 

[TripleJ]

5.5 mile trail run, 600' elevation gain

 

[JasonWi]

4 sets of walking lunges 20 yards back and forth 35-55# sandbag

4 sets of 20” box step ups 35-55# sandbag

4x8 pull-ups

4x20 cable flys

4x40 yard farmers carriers 110# total(55# sandbag each hand)

50 KB swings @ 50#

60 KB swings @ 60#

4 sets of 0:35 heavy battle ropes

4x20 tricep extensions

 

[mtwarden]

6 miles and 1300' of gain for Tiny Elvis and I this morning- was able to beat the thermometer to 70 degrees finishing

 

[FlyGuy]

Bench Press - 3x3 @ 90%

DBL KB Front rack Lunges - 4x10 (EC)


WOD - For Time:

Rope Climbs & Push-ups
- 5/20
- 4/16
- 3/12
- 2/8
- 1/4

25 Sit-ups after each round

(13:45 RX)


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[sargent]

3 miles with a 30# pack.

 

[Lil-Rokslider]

With a partner, you go I go style.

20 400 meter runs (10 each) for time


32:36
(1:38 average 400)

My average was around 1:33, and my partner was around 1:43

 

[JasonWi]

Easy recovery day.

40:00 spinning (easy pace 14.8 mph) 9.94 miles
5 sets of DB military press 25-50
15:00 of foam roller and stretching