Wod

[Squirrel Master]

Strength training this morning.
Squats
1 set of 5
4 sets of 8
BP
5 sets of 5 reps
20 pull ups
Then a quick core workout

 

[sargent]

5 miles today.

 

[mtwarden]

5 miles (800') with my wife and Tiny Elvis- crazy, but we hit 60 degrees today!

 

[state637]

Conditioning
Every 12 minutes, for 36 minutes (3 sets) for times:
Run 400m
30 Single-Arm DB Snatches 15 each side 50#
20 Box Jump-Overs 24”
10 Chest to Bar Pull Ups
Run 400m

 

[sjwfarms]

Last night, 50 flights stairs, church charity thing

today:
chest/Back:
all warmup then 10/8/6@60/70/80 + amrap@60%
BB Bench
Hammer pulldowns
DB incline
DB rows
DB overhead tris
incline DB curls

 

[dtrkyman]

Gym.

Balance work then arms, chin ups, several variations of curls, dips, Tricep extensions, rope and single arm cable closed grip push up off a small ball.

1 hr stairs, 4200 steps.

 

[CRJR45]

I had to take some time off , degenerative disc disease in my neck causing me intense pain down my shoulder into my arm . Better now .

Did the gym thang today .

 

[Squirrel Master]

2 miles and some stretching this morning.

 

[InkedElkSlayer]

28min treadmill tempo run

 

[sahunter06]

Tuesday pull day
Treadmill 15deg 2.6mph 25 min

This am legs
Sumo dead variation with heels together 20/16/14/11 135/185/235/235

Compound sets
Quad leg press 25/15/12 315/405/475
4 way lunges 15/15/15 15# plate

Leg exts 25/18/16/16
Leg curls 23/18/18/18
Calf press 60/40/40

Treadmill
10deg 2.5mph 10 min

 

[state637]

Strength
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Wall Walks or Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)

Conditioning
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Pull-Ups
Minute 3 – Alternating Reverse Lunges with Dumbbells 2-50# DB’s
Minute 4 – Sit ups x 45 Seconds

 

[mtwarden]

7 miles (1000') w/ Tiny Elvis this afternoon- still much above average, but not quite 60 degrees

Normally this time of year the Elkhorns would be pure white, just a light smattering of snow now

 

[sargent]

6 miles today.

 

[sjwfarms]

3 miles

 

[Squirrel Master]

When I got home yesterday, the weather was awesome so I got one more mile in after work. This morning I got in a kettlebell workout, all supersets.
Superset #1 KB front squats and KB high pulls 3 sets of 10 ea
Superset #2 KB RDL's and KB swings 3 sets of 10 on the rdl's and 20 on the swings
Superset #3 3 sets of KB clean and press and 3 sets of DB renegade rows 10 reps ea side on both
Then finished up with a 1 mile ruck.

 

[Mike Islander]

2 hour hare scramble on the YZ250 woods beast. My first motorcycle race ever, at age 61! 32 miles of mixed terrain. AHR 150 bpm. Waaaay tougher workout than my heart rate would indicate. Actually the hardest ride I've ever done.

Placed 2nd in the 60+ class, earning 21 AMA points.

 

[InkedElkSlayer]

10 sets of 10, 45sec rest
DB Racked Squats- 5s up to 50s x 10

2 sets, no rest
DB Sumo Squat- 50 x 5
DB Lunge- 30/35s x 10ea
Farmer’s Carry- 50s x 1min

 

[state637]

Wednesday fitness
Strength
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Wall Walks or Nose-to-Wall Handstand Hold x 60 seconds
Station 3: L-Sit x 45-60 seconds (accumulated)

Conditioning
Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Pull-Ups
Minute 3 – Alternating Reverse Lunges with Dumbbells 2- 50# DB’s
Minute 4 – Sit ups x 45 Seconds

 

[state637]

Strength
Every 2 minutes, for 10 minutes (5 sets) of:
Seated DB Strict Overhead Press x 4 reps
Used 2- 50# DB’s

Comditioning
Three rounds for time of:
Ski 40 Cals
50 Double-Unders
20 Toes to Bar

 

[mtwarden]

strength train this morning

deadlifts 3/3/3+/amrap @ 70/80/90/70%
overhead press 3/3/3+/amrap @ 70/80/90/70%
chin-ups 25-25-23
core