Wod

[jmez]

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Looks about like mine from 70! Finally, an honest group is posted. You win internet today.

 

[sahunter06]

Back/bi’s
Pre exhaust
Reverse grip preacher bar pull downs 2x25

Barbell bent over row 15/15/12/12/10/15
Seated cable low row 15/10/10/15
Reverse grip pull down 15/12/12
db incline rows 20/10/10/15

Poor man’s standing preacher curl 20/20/15/10
Cable preacher curl 20/15/15/12
Concentration curls 20/20

 

[Cant hit em]

Every 2 min x 5 sets
2 muscle snatch + 2 behind the neck push press

2:30 x 6 sets
30 cal row
Max alt db snatch with remaining time #50

:30 rest between each set

 

[sargent]

3 miles with a 35# pack today.

 

[JasonWi]

Woke up sore and just flat wore down today...slept like crap and should have just slept in.

2.31 mile dog walk
7 sets narrow grip pulldowns 100-205
7 sets of various bicep curls
4 sets of tricep extensions
4 sets of single arm cable rows

20:00 in the sauna, stretching and working out some of the soreness.

 

[mtwarden]

3 miles and 600' with my wife and Tiny Elvis this morning early- mercury is headed for mid 90's today

 

[TripleJ]

Every 3 minutes for 2 rounds:
7 back squats @ 70%+

4 rounds for time:
7 deadlifts @ 275#
7 burpees over bar
250m run
1 minute rest

 

[FlyGuy]

I Stayed home and programmed my own workout, but My inexperience with programming can be a bit hazardous at times! Just a “tad bit” on the aggressive side (tho I kept the weights low). I had the entire morning open and wanted to try lots of things to see how the glute would hold up, but this took much longer than I thought.

The farmer’s carry were full in sun on concrete and they just wiped me out, so By the time I finally got to the WOD portion my tank was empty. I was dizzy after every movement and I’d have to just lean on something for a bit before I could attempt the next one. Needless to say I didn’t get many reps in before I hit the timecap.


Warm-up - 3x Rounds:
- 100m Run
- 5 push-up & drag (50# Sandbag)
- 1 Sandbag circuit (50# bag)
- 5 Deadlifts
- 5 Bent Over Rows
- 5 Power cleans
- 5 Strict Press
- 5 Back squats
- 6 Back rack Lunges (EC)
- 10 KB Swings (30#)

Skill work - 3x Rounds:
- L-sit rope pull-ups (5R/5L)
- Pull-up negatives - 3x :10 hold
- butterfly drills (5R/5L)

Strength:
- Deadlifts:
- 10x 135
- 8x 155
- 6x 175
- 4x 205
- 2x 225
- 5x 200m db Farmer carry (50’s + 20# vest)
- T2B - 5x6

WOD - AMRAP 14 (2,4,6,8….)
- Hang Power Snatch (75#)
- Overhead Squat
- Handstand Push-up
- Wall-balls (20#)
(Score = 58 reps)


Post WOD:
- 40 GHD sit-ups
- 10 min DU practice

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[JasonWi]

I Stayed home and programmed my own workout, but My inexperience with programming can be a bit hazardous at times! Just a “tad bit” on the aggressive side (tho I kept the weights low). I had the entire morning open and wanted to try lots of things to see how the glute would hold up, but this took much longer than I thought.

The farmer’s carry were full in sun on concrete and they just wiped me out, so By the time I finally got to the WOD portion my tank was empty. I was dizzy after every movement and I’d have to just lean on something for a bit before I could attempt the next one. Needless to say I didn’t get many reps in before I hit the timecap.


Warm-up - 3x Rounds:
- 100m Run
- 5 push-up & drag (50# Sandbag)
- 1 Sandbag circuit (50# bag)
- 5 Deadlifts
- 5 Bent Over Rows
- 5 Power cleans
- 5 Strict Press
- 5 Back squats
- 6 Back rack Lunges (EC)
- 10 KB Swings (30#)

Skill work - 3x Rounds:
- L-sit rope pull-ups (5R/5L)
- Pull-up negatives - 3x :10 hold
- butterfly drills (5R/5L)

Strength:
- Deadlifts:
- 10x 135
- 8x 155
- 6x 175
- 4x 205
- 2x 225
- 5x 200m db Farmer carry (50’s + 20# vest)
- T2B - 5x6

WOD - AMRAP 14 (2,4,6,8….)
- Hang Power Snatch (75#)
- Overhead Squat
- Handstand Push-up
- Wall-balls (20#)
(Score = 58 reps)


Post WOD:
- 40 GHD sit-ups
- 10 min DU practice

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That looked no fun at all -- great workout though!

Thank heavens I'm not closer I could have been talked into doing that one!

 

[mtwarden]

strength train this afternoon

5 sets, 60 sec. rest between sets

5 reps squats @ 75% of 1RM
5 reps bench @ 75% of 1RM
12 pullups

 

[Cant hit em]

16 min emom
Min 1: 15 kb deadlifts
Min 2: :45 kb hold - front rack
Min 3 & 4: max amrap of
6 pushup
6 sit up
6 pull up

3 sets
7/7 single arm upright row
15 db floor press

 

[jmez]

Modified one I saw on here.
20 min AMRAP
10 DB lunges, 50# DB's
20 abmat sit ups
10 devil press 35# DB's

Partner WOD, one rows while other completes a round.


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[sargent]

4 miles today.

 

[Hardly_Hangin]

OHP 3x3
Deadlift 3x3
3 rounds kb strength/conditioning circuit

 

[mtwarden]

5 miles and a little over a 1000' with Tiny Elvis this morning- thankfully the mornings are decently cool

 

[JasonWi]

2.35 mile dog walk before the gym

5 sets of Deadlifts 135 x 12, 185 x 12, 225 x 30
4 sets seated leg extensions (single leg) 45-80#
5 sets Decline bench press 155,185,225,275,245#
4 x20 cable flys

4.50 miles spinning in 18:14

Last night another 20 arrows (just under 2800 YTD). Nock tuning arrows @ 30 yards. So far three are hitting center spot every time with my 100 grain IW solids and the fourth arrow didn't make the quiver. Trying to get a dozen prepped.

 

[TripleJ]

5.4 mile trail run w/ 560' this morning

 

[sahunter06]

Wednesday
2.5 mile 60# pack ruck
Worked my legs

 

[FlyGuy]

First off, this morning when I woke up my scale said 199.8. That’s the first time in many, many years that I’ve been sub 200lbs. I’ve been working hard on my fitness and nutrition for the last few months, down about 7-8 lbs and really liking how much better my clothes are fitting. Now, If I could drop about 10-12 more maybe I could finally get my first muscle up! Haha!



Bench Press - work to a new 1 rep max

I’ve never been good at bench press (or any lift tbh, but I really suck at BP) but I was very happy with a 14# improvement in just 6 months. (I know there are some profoundly strong dudes on this thread, so Don’t laugh at me b/c I’m really proud of this new PR.). In my head I’ve always sorta felt like a 220# bench was the absolute minimum number to qualify for manliness . It’s nice to finally be here! Now I’m set on 225#, solely b/c 2 blue plates on each side is so f%cking sexy!

WOD - 5 Rounds for Time (15min cap):
- 12 cal Row
- 12 abmat sit-ups
- 12 front rack ddb Row (50/35#)

(12:45RX)


Then a couple hours at the range dialing in pins that I didn’t quite get right last time. Met a young guy there who was planning to go on his first elk hunt in September and enjoyed the conversation and passing along advice that he was soaking in and writing down.

All in all it was a pretty damn good day!


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[JasonWi]

First off, this morning when I woke up my scale said 199.8. That’s the first time in many, many years that I’ve been sub 200lbs. I’ve been working hard on my fitness and nutrition for the last few months, down about 7-8 lbs and really liking how much better my clothes are fitting. Now, If I could drop about 10-12 more maybe I could finally get my first muscle up! Haha!



Bench Press - work to a new 1 rep max

I’ve never been good at bench press (or any lift tbh, but I really suck at BP) but I was very happy with a 14# improvement in just 6 months. (I know there are some profoundly strong dudes on this thread, so Don’t laugh at me b/c I’m really proud of this new PR.). In my head I’ve always sorta felt like a 220# bench was the absolute minimum number to qualify for manliness . It’s nice to finally be here! Now I’m set on 225#, solely b/c 2 blue plates on each side is so f%cking sexy!

WOD - 5 Rounds for Time (15min cap):
- 12 cal Row
- 12 abmat sit-ups
- 12 front rack ddb Row (50/35#)

(12:45RX)


Then a couple hours at the range dialing in pins that I didn’t quite get right last time. Met a young guy there who was planning to go on his first elk hunt in September and enjoyed the conversation and passing along advice that he was soaking in and writing down.

All in all it was a pretty damn good day!


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Congrats on the weight loss and hitting a new PR on BP!! Way to go!

I’m down 19# and totally understand how good of feeling it is to see weight come off!

220# on bench is an accomplishment! That’s a lot of weight considering it’s more than we weigh! Be proud of that and congrats again!