Wod

[sargent]

5 miles with a 30# pack today.

 

[mtwarden]

5 miles (800') with Tiny Elvis this morning - 39 miles for the week

 

[mtwarden]

strength train this afternoon- watched a nail biter with the Bills- phew!!!!!!!!

deadlifts 5/3/1+/amrap @ 75/85/95/75%
overhead press 5/3/1+/amrap @ 75/85/95/75%
mtn lunges 3x10
chin-ups 25-23-20
core

put up some good numbers on 1+ and amrap sets

 

[Yoder]

10 min Rowing machine 2400 meters
30 min stair climber 2650 steps
3 sets military press
4 sets Arnold press
3 sets sitting cable rows
4 sets hammer curls
4 sets dumbbell shoulder press

 

[sargent]

2 miles with a 30# pack today.

 

[TripleJ]

18 minute EMOM:
20 double unders + 1 squat clean & jerk (add weight every 2 rounds)

For time:
50 cal row
40 toes to bar
30 box jump overs 24"
20 handstand push-ups
10 clean & jerk @ 155#
20 handstand push-ups
30 box jump overs 24"
40 toes to bar
50 burpees

Tabata:
8 rounds kneeling ski erg cals
2 minutes rest
8 rounds ski erg cals

 

[thinhorn_AK]

Easy 6k on the rower this morning, hard KB snatch practice later on after work.

 

[sahunter06]

Morning push
Hypertrophy no rest
Low incline 20/10/10/6/16 135-235#
Seated flys 18/15/15/15
High incline db coffin press 15/12/12/12
Incline lateral db raise 18/15/15/15 15-20#
Front plate raise 18/16/15/15 40#
Cable pushdown top half 15/12/10/10
Rev grip pushdown lower half 18/15/15/15

 

[mtwarden]

4 miles (800') with my wife and Tiny E in a dense fog; we thought we might get out of it as we climbed, but no dice

 

[Yoder]

Did a quick 2 mile hike wearing my 40lb weight vest. Took my dogs. The puppy did pretty good.

 

[sargent]

3 miles today.

 

[TripleJ]

1 minute work/2 minute rest x 3 rounds
15 cal echo bike + max effort ring dips
-5 minute rest-
1 minute work/2 minute rest x 3 rounds
15 cal echo bike + max effort pull ups

12 minute EMOM:
1 back squat @ 85%

10 minute AMRAP:
12 goblet squats (53#)
9 push ups
6 deadlifts (205#)

 

[sahunter06]

Pull no rest
Pre exhaust- t bar pull down 2x25

Single arm bent over row 15/15/12/10 75-90#
T bar front pull down 15/12/10
Seated low row 12/12/12
Standing rear delt flys 4x15
Barbell curl 20/15/12/12 45-65#
db Hammers 20/15/12/12 20-45#
db curls 20/20

 

[mtwarden]

4 miles (1000’) this afternoon with Tiny Elvis; in a soaking wet base layer- had one more jacket I had to test- that’s the last one thankfully!

 

[Yoder]

Today I hiked 3.4 miles, 540 ft elevation gain in 1hr 5 min with my 40lb weight vest. Tomorrow it's the gym.

 

[jmez]

Partner WOD
20 min AMRAP
5 sandbag burpees 60#
50 foot prowler push 90#
3 power cleans 135#
50 foot prowler push 90#
Max ass bike cals while other partner completes round

Sent from my moto g power (2021) using Tapatalk

 

[sargent]

3 miles with a 30# pack today.

 

[InkedElkSlayer]

Looks like everyone has been staying busy.
I’ve been out for a week, back in the weight room early this morning

Hanging Pull ups, 5 sets of 5

4 sets, no rest
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/50/55 x 10
90sec treadmill run

Bench- singles from 195 to 235

Bench- 195 x 10
Barbell Curl- 55 x 10
90sec treadmill run

3 sets
DB Alternating Bench- 55s x 12ea
Preacher Curl-55 x 8
TRX Push Ups- x 12
90sec treadmill run

I may be able to get a 680vert PT hike in later today

 

[sahunter06]

Legs
Pre exhaust leg exts 25/25/15/15

Bar low squats 3 sets to failure
Leg press 4x20 failure point 365#
Leg curl 25/20/20/18
Calf press 60/50/50

 

[TripleJ]

12 minutes to find a heavy 2 rep push jerk

For time:
100 double-unders - 30 double DB power cleans (50#) - 15 double DB push jerk (50#)
75 double-unders - 20 double DB power cleans (50#) - 10 double DB push jerk (50#)
50 double-unders - 10 double DB power cleans (50#) - 5 double DB push jerk (50#)

5 rounds for time:
15 cal ski
15 GHD sit-ups
15 cal row