Wod

Joined
Jan 8, 2022
Messages
1,114
Location
Western Montana
Couple inches of snow in the valley, foggy and socked in. No horn hunting today. Yesterday we went further up into one of my favorite mule deer canyons, it’s not even hinting at turning spring there yet. Should turn soon though.

Warmed up with Hanging Pull Up Ladder to 10

5 sets, no rest
Squat/Calf Raises- 45/95/135/185/225 x 15
Hanging Pull Up- 11/12/13/14/15
Weighted Decline Sit Up- 10 x 15
Farmer’s Carry- 60s/75s/85/85/85s

Finished with 1mi on incline
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,486
Location
Montana
7 miles (1300') in 3-5" of fresh snow with Tiny Elvis- no sign of Spring here

fpvbgjZ.jpg
 
Joined
Feb 16, 2015
Messages
1,889
Location
Colorado
This was a smoker today, I don’t share much, but this was a killer.

Warmed up with 500m row, then some various Kb mobility and core stuff

Dead lifts
5 sets of 3 increasing weight to 90% of of your max lift

EMOM 12
10 DB Thrusters
6 Deadlifts

Prescription weight for men was 50lb DB thrusters and 275 deadlift. I did 40’s for the thrusters. I did every rep but would have failed with those 50’s for sure, high five to anyone who can press those 50’s when you’re that fatigued.
 
Joined
Jan 8, 2022
Messages
1,114
Location
Western Montana
4 sets, no rest
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 45/50/55/60 x 12

2 sets
Side2Side Med Ball Plyo Push Up- x 10

Bench- 205/215/225/235/245 x 2, no rest other than adding weight

Drop set
Bench- 225/205/185 x 5/5/5

2 sets, no rest
DB Incline Bench- 85s/75s x 7
Preacher Curl- 65 x 8

TRX Push Ups- x 20, drop then 15 regular Push Ups
Deadhang- 1min
 

CRJR45

WKR
Joined
Jun 24, 2022
Messages
970
Location
SE Flo-Ree-Duh
35 minutes on the stair stepper , 1021 steps . Then ab work , hanging leg lifts and hammer ab crunches @80lbs 3 sets of 15
Lat pulls @120 3 sets of 15
Bicep curls @ 65 3 sets of 15
Tricep press @120 3 sets of 15
Shoulder press @65 3 sets of 15 (I'm trying to get through a torn tendon in my shoulder from years ago)
Sitting row press @100 3 sets of 15
Leg lifts @80 3 sets of 15
Leg curls @60 3 sets of 15
An hour and a half in the gym .
 
Joined
Feb 5, 2021
Messages
721
Location
GA
Incline db 18/10/10/12 75/80/90/70#
Cable press 18/10/10/15
Weighted dips 45# plate 12/8/8
Plate raise 45# 18/15/15/13
Db lateral raise 20/18/18/15

Compound sets
Barbell skull crusher/close grip press 75#
15/12/12/10 Failure x 4

Single arm rev grip kickback 18/15/12/12

Abs
 
Joined
Feb 5, 2021
Messages
721
Location
GA
Pre exhaust- front pull downs 2x20

db bentover row 18/13/10/15 70-80#
Incline rope pull down 15/15/12/12
Rev grip front pull-down 18/12/10/10
Seated good morning 15/15/15/15
Rear delt flys 20/18/15/15
db hammers 15/12/10/15 35-45
Barbell drag curls 18/15/15
Preacher bar cable curl 15/15/15
 

state637

Lil-Rokslider
Joined
Feb 21, 2017
Messages
285
Location
Michigan
Core work:
5 rounds
2 min AMRAP of
10 hollow rocks
10 side plank lifts right
10 side plank lifts left
10 superman rocks
rest 2 min between rounds

WOD for total time
buy in w/ 800m run
then,
3 rounds of:
400m run
6 wall walks
12 strict pull ups

cash out w/ 800m run
 
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