Wod

[sargent]

7 miles today.

 

[mtwarden]

Got back last night, 4 days 65 miles (~12,000' gain), ~ 50 miles on snowshoes. Beautiful, but a very taxing adventure.

3 miles (600') recovery walk with Elvis this morning- in shorts!

 

[Average Dave]

I ate a chocolate covered chocolate doughnut real fast.

 

[JD Jones]

Post work strength
Bench/dips/pull-ups/core

Post work massage
Had me squirming…

 

[state637]

Strength
Four sets of:
15 second Ring Support Hold
immediately followed by…
Max Reps of Strict Tempo Ring Dips @ 1111 (1 second down, 1 sec hold at bottom, 1 second up, 1 sec hold at top)
Rest 60 seconds

Conditioning
4 rounds
Against a 3-minute running clock…
350/300 Meter Row
12 Toes to Bar
Max Reps of Wall Walks 6/6/5/6

Rest 2 minutes and repeat for a total of four (4) sets for max reps of Wall Walks.

 

[sahunter06]

Battling tricep tendinitis watching press movements.

Single arm barbell press 15/12/10/8/14 90/110/120/130/90
Flat barrel press 18/14/12/10 55/65/75/75s
Barbell front rotation 15/12/12/12 45#
db lateral raise 15/15/15/12 15s
Cable pushdown 18/15/15/15
Single arm side exts 18/18/15
Suicides 4x40 yard between every other set

 

[Westy35]

Got back last night, 4 days 65 miles (~12,000' gain), ~ 50 miles on snowshoes. Beautiful, but a very taxing adventure.

3 miles (600') recovery walk with Elvis this morning- in shorts!

That’s a huge four days on snowshoes!

 

[InkedElkSlayer]

Shoulders/Traps/Abs
5 sets, no rest
Hex Bar Dead & Shrug- 60/110/150/200/220 x 10
Hanging Clean & Press- 45/95/115/135/145 x 10
KB OH press- 15/20/25/30/35s x 10ea
Decline Sit Up- x 15
Run 7.0 at 7.0%- 1:15

After last set straight to 10min incline walk

 

[JD Jones]

4.1 mile run 9:21 pace 136 bpm

 

[TripleJ]

Got back last night, 4 days 65 miles (~12,000' gain), ~ 50 miles on snowshoes. Beautiful, but a very taxing adventure.

3 miles (600') recovery walk with Elvis this morning- in shorts!

Once again @mtwarden, your gym is a whole lot prettier than mine! Looks like a ton of work but a great trip!

 

[TripleJ]

1 mile warm up run

5 Minute 'Murph prep' EMOM:
-3 strict pull ups
-5 push ups
-9 air squats

10 minute EMOM:
1 halting squat snatch; 2 second pause at the knees, 5 second pause in the bottom of the squat
-build to a heavy single

2 rounds for time:
-12 power snatches @ 115#
-24 GHD sit-ups
-12 burpee box jumps 24"
-24 cal row

 

[state637]

Strength
Five sets of:
Front Squat x 1-2 reps
(load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM) FS weight- 255/260/265/265/270
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111 (2 sec down, 1 sec hold at bottom, 1 sec up, 1 sec hond at top)

Conditioning
For Time:
Bike 50 Cals
25 Front Squats @175
25 Burpee Box Jump-Overs
My time- 8:53

 

[sargent]

6 miles today.

 

[mtwarden]

4 miles (700') with my wife and Tiny Elvis- more signs of Spring here- saw our first wildflowers today, Pasque Flower, Shooting stars and Phlox

if anyone is interested, more detail on our snowshoe trip here:

https://rokslide.com/forums/threads/tough-trip-iii.309324/

 

[sahunter06]

Pull
TRX horizontal pull ups 4x15
Smith machine single arm bentover row 18/12/10/15 95/115/115/95
Seated low row 20/15/12/12/
Good morning barbell 4x18 115#
Preacher bench db curl 25/15/15/12
db hammers 3x12 failure 25s
db Farmers carry 1:00x3 80s

 

[CAH]

Leg day…

4x25 leg extension
4x15 hamstring curls
4x100 calf raises
3x10 hack squat
And 500 lunges with sub 25 min goal. I did it in 24

 

[jmez]

5 rounds
20 cal ass bike
20 goblet squats 53#
20 box step ups 50# DB's
20 abmat sit ups

 

[CRJR45]

I set a goal of 100 flights in 35 minutes when I started working out , well today I passed it .
1746 steps for 109 flights in 35 minutes .
Bicep curls 3x15@70
Lat pulls 3x15@130
Seated rows 3x15@130
Tricep extensions 3x15@130
Tricep extensions 3x15@130
Back extensions 3x15@150
Hammer crunches 3x15 @ 130
Ab crunches 3x15 @ 80

 

[TripleJ]

1 mile warm-up run

5 minute EMOM:
-3 strict pull ups
-6 push ups
-9 air squats

Back squats:
2 x 3 @ 65%
2 x 3 @ 70%
3 x 3 @ 75%

12 minute alternating EMOM: (3 total rounds)
-200m run
-10 (5r/5l) front rack lunges @ 135#
-20 toes to bar
-70 double-unders

 

[mtwarden]

4 miles (700')- crazy but 62 degrees feels like 82 degrees!