Wod

[FlyGuy]

^ my wife goes to yoga as well; says I should start going too- need to take her up on it one of these days!

There was lots of balance work. I kept thinking about how that was going to really pay off the next time I’m caught mid stalk/mid step and I have to stand there perfectly still for 3 minutes with only one foot on the ground!


“What is man without the beasts? If all the beasts were gone, man would die from a great loneliness of spirit.“

Chief Seattle

 

[mtwarden]

balance, mobility, flexibility- all the things I could use help

 

[Cant hit em]

Every 2 min for 10 minutes
3 power clean #185
20 sit ups

For time
100 box step ups
50 dubs
75 hang db snatch
50 dubs
100 step ups

 

[sargent]

4 miles with a 25# today.

 

[mtwarden]

6 miles (1200') very early with Tiny Elvis

 

[TripleJ]

Every 90 seconds for 15 rounds (Alternating, 3x through)
-15 pull-ups + 10 alt DB Snatches (50#)
-22 cal C2 machine
-15 burpees
-20 GHD sit-ups + 15 push-ups
-2 squat snatch @ 80%+

 

[InkedElkSlayer]

Chest/Bis
5 sets, no rest
Bench-45/95/135/185/205 x 20 down to 108
Preacher Curl-45/55/65/75/85 x 15 down to 10

4 sets, no rest
Incline BD Bench-75s x 10
DB Curl- 35 x 10
Push Up- x 20
Barbell Reverse Curl-55 x 10

Farmer’s Carry- 75s x 125yds

Short on time, tried rolling through steady and quick. Not frantic, but steady with no rest

 

[jmez]

5 rounds, 60# sandbag
15 sandbag back squats
200m sandbag run
12 sandbag front rack lunges
100m bear hug sandbag carry

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[sargent]

2 miles this evening.

 

[FlyGuy]

Every 90 seconds for 15 rounds (Alternating, 3x through)
-15 pull-ups + 10 alt DB Snatches (50#)
-22 cal C2 machine
-15 burpees
-20 GHD sit-ups + 15 push-ups
-2 squat snatch @ 80%+

Jesus! Man that looks tough! Pretty sure I’d fall behind PDQ.


“What is man without the beasts? If all the beasts were gone, man would die from a great loneliness of spirit.“

Chief Seattle

 

[FlyGuy]

Skill:
- 5 min DU Practice
- 5 min HS Walking


Strength:
- Power Clean 7x3 @ 75% (155#)
- Strict Pull-ups 10 -> 1


WOD - AMRAP15:
(With 20/14# Vest)
- 50’ walking Lunges
- 15 Push-ups

(285 RX)
Deceptively simple, but it turns into a long 15 minutes. 30pts/rd, I got in 9.5 of them. Pretty happy with this score, put me in a tie for 10th place on the board.



Then 9 arrows at 17 yards, all in the bullseye like they should be at 17 yards.


Then an hour long Yoga class at the YMCA. I can’t believe I haven’t been doing more of this before now.


“What is man without the beasts? If all the beasts were gone, man would die from a great loneliness of spirit.“

Chief Seattle

 

[sahunter06]

Hypertrophy workout
Suicides between sets

Standing Single arm barbell press 20/15/12/10/10 45-80#
Seated flys 4x15-20
Weighted dips 12/10/10/10 25#

Compound set
Barbell skull crushers/close grip press 45-75# 20/15/15/12 (close grip to failure)
Single arm rope extensions 4x failure

Cable lateral raises 4x20-25

 

[Cant hit em]

Deadlift 5x5 @ #315

16 min emom
1: 200m run
2: 15 sumo deadlift high pull #95
3: max barf acing burpee
4: rest


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[sargent]

3 miles today.

 

[mtwarden]

4 miles (900') with Tiny Elvis early

 

[InkedElkSlayer]

Shoulders/Traps/Abs
Warm up hanging pull ups- 4 sets of 7

5 sets. No break.
Hanging Clean & Press- 45/95/115/135/145 x 12/10/10/8/6
Shrug- same
Arnold Press-20/25/30/35/40 x 12/10/10/10/10
Hanging Line Digger Pull Up-8
TRX knees 2 chest-15

2 sets
Dead/shrug- 4/5 ea grip
Barbell Row- 65 x 12

DB Full Clean & Press- 35s for 30 reps

 

[TripleJ]

4 rounds:
Minute 1) 1 High Hang Squat Clean
Minute 2) 1 Hang Squat Clean
Minute 3) 1 Squat Clean
Start @ 65%, built to a heavy set; only add weight if you hit all 3 lifts

For time:
200m run
20 double DB deadlifts (50#)
20 double DB hang cleans
20 double DB shoulder to overhead
200m run
20 double DB deadlifts
20 double DB hang cleans
20 double DB shoulder to overhead
200m run

 

[Yoder]

6.5 miles with a 60lb pack.

 

[sahunter06]

2.3 miles 60# pack

Back/rears/bicep
Pre exhaust 2x25 front pull down

T bar pulldown 18/15/12/10/15
Incline db high row 20/15/12/15
db hyper exts 2x25 pause 3 sec top
Seated rear delts 4x15-20
Incline hanging preacher curls 25/12/12/15 45-65#
db hammers 20/10/10/15 30-40#
Single arm cable curl 18/12/12/15

 

[FlyGuy]

Skill:
- 5 Min HS Walking Practice


Strength - EMOM16
- 3 Split Jerks from floor @ 75% (155#)
- 10 Heavy KBS



WOD - For Time: 4/8/12/16 (19min cap)
- Front Squats (185#)
- Toe 2 Bar
- Row 500m after each round

(Timecapped at 3 of 16 FS, RX)
I had no business going for the RX today, but I’ve always been susceptible to peer pressure . Man that was heavy, I spent 1/3 of this WOD just staring at that bar that I didn’t want to pick up.



Then an hour of Yoga


“What is man without the beasts? If all the beasts were gone, man would die from a great loneliness of spirit.“

Chief Seattle