Wod

[sjwfarms]

quick push today:
chest flies warmup 3x12-15
BB bench 10/8/6/3/3/3+amrap 50/60/70/80%+60
smith incline 3x15 around 60%
BB military 3x10 65%
2x1 min dead hangs

Spent the weekend sw of home chasing ducks, headed home early to avoid the storms and potential tornadoes headed our way. Turns out I headed right in to it. Fortunately the tornadoes hit a little north of us, but sad news and a bad scene for some areas around us.

 

[Squirrel Master]

5 sets of 5 reps OH BB press
30 chin ups
1 set of 5 BB deadlifts
Spent 15 minutes or so doing some core work, then a 1 mile ruck.

 

[Mike Islander]

100 minutes on the KX250F at Enoree OHV. All 5 loops twice.

AHR = 145, Calories = 1825

 

[dtrkyman]

Gym,

Balance warm ups. Some work on pistol squats, not there yet!

30 minute row, 5400 meters.
30 minute treadmill, 7% at 3.6 mph.

 

[Squirrel Master]

2 miles and some more core/lower back work this morning.

 

[CRJR45]

Gym day , upper body and core workout .

 

[TripleJ]

For time:

-150 double-unders buy in-

2 rounds:
20 pull-ups
20 wall balls
20 deadlifts @ 135#

2 rounds:
10 bar muscle ups
20 sit-ups
20 front squats 135#

-750m row cash out-

 

[sargent]

2 miles today.

 

[state637]

Strength
Every 3:00, for 15 minutes (5 sets) of:
Back Squat

*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 6 reps @ 80%
*Set 3 – 3 reps @ 90%
*Set 4 – 2 reps @ 95%
*Set 5 – Max Reps @ 85%
(allow only one full breath cycle at the top of each rep)

Conditioning
For time:
50 Wallballs (30# WB)
25 Toes to Bar
25 Wallballs
15 Toes to Bar
15 Wallballs

 

[mtwarden]

strength train

squats 5/3/1+/amrap @ 75/85/95/75%
bench 5/3/1+/amrap @ 75/85/95/75%
pullups 20-20-15 (gassed the last set evidently)
dips 35-35
core

 

[mtwarden]

5 miles (1000') with Tiny Elvis this afternoon

 

[sahunter06]

Push
Barbell press 15/12/8/6/15 140/170/200/230/140
DB incline 9/9/13 80/70/55s
Dips 3 sec eccentric lower 10/7/6/6
Lateral raises 24/18/16/12 15/20/20/25s
DB curls 20/18/15
Tricep pushdown 20/17/15/10
Incline db curl 18/15/15 25/30/30

Treadmill 15 deg 2.6 for 25 min

 

[sjwfarms]

4 miles, 400'

 

[dtrkyman]

Balance warm ups and dead hangs.

Aerobic workout 30 minutes, followed a couple gainz center videos on youtube.

1 hr stairs, 4300 steps.

Went cold turkey off the sugar today and feeling a bit wonky!

 

[Squirrel Master]

Got a quick one in this morning.
5 sets of 5 BB squats
5 sets of 5 BB BP
35 pull ups (in sets of 3-4 at a time)
80 step ups
100 bench dips (4 sets of 25)

 

[InkedElkSlayer]

Home last night after 9 days and I have to turn and burn again this morning. I’ll at least have barbells now.

4 sets, no rest
Bench- 45/95/135/185 x 20/20/30/7
Barbell Curl- 45/45/55/55 x 12
Push Up- x 18
Sternum Pull Up- x 7

Did singles on bench up to 225

2 sets, no rest
DB Incline- 65s x 10
Preacher Curl- 55 x 10

 

[sargent]

20 minute HIIT workout
1 mile today.

 

[state637]

Conditioning
5 Rounds for Time
Run 400m
20 DB Burpee Deadlifts (2-50# DB’s)
20 DB Box Step-Overs (1-50# DB)

 

[RSather528]

Earned these birds on Sunday, around 9 miles of walking that day. My BPM (birds per mile) would have been better if I could shoot straight.

 

[TripleJ]

12 minute alternating EMOM:
Minutes 1-4
Odd) 7 burpee box jump overs 24"
Even) 3 squat snatches @ 60%
Minutes 5-8
Odd) 7 burpee box jump overs 24"
Even) 2 squat snatches @ 70%
Minutes 9-12
Odd) 7 burpee box jump overs 24"
Even) 1 squat snatch @ 80-90%


For time:
-30 cal echo bike
-30 alternating DB snatches
-30 (15R/15L) single arm overhead DB lunges
-30 cal ski