Wod

[InkedElkSlayer]

Transitioning from the treadmill to the first outside/pavement run of the year… 2mi

Quick lift with power blocks:
7 sets, limited rest, pause at the bottom
DB Floor Press- 25/35/45/55/65/65/65s x 10

4 sets, no rest
DB Curl- 25/35/35/35s x 10
Push Up- 25/25/25/26

 

[Truck24hr]

90# walk on a beautiful NE Colorado mornin. You fellas have a great day

 

[Squirrel Master]

3 mile run this morning.

 

[JasonWi]

DB OHP press 4x12..20,25,30,35#
DB flys 4x10…25#
DB incline BP 3x10…45,50,70#
DB flat bench 2x8…80,90#
DB bicep curls 4x12…20,25,30,35#

30:00 stair matrix/104 floors

 

[TripleJ]

So what's the verdict on the Open WOD 24.1? Haven't done a open workout in a few years might give this one a shot. Any advice?

I would say try to pace yourself on the round of 21's, if you're feeling good at the 15's, you can turn it up a bit. If you're not feeling it on the 15's, try to save something in the tank for the round of 9's. The burpee volume is sneaky and catches up to you quick, or at least it did me. If you're an elite level athlete, throw all that out the window and just put your foot on the pedal at the beginning. I am not that.

 

[TripleJ]

Every 2 minutes for 3 rounds:
-5 front squats @ 80%

12 minute AMRAP:
-2 squat cleans @ 185#
-4 strict handstand PU
-8 toes to bar
-12 cal row

50 burpees for time

 

[mtwarden]

5 miles (1000') with Tiny Elvis on snow covered trails- we had decently tromped down snow for about a mile and then nothing- fairly popular trailhead so was a little surprised by the lack of use (especially with the weekend being just prior)

 

[state637]

Strength
Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:
Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat
(perform these without any tempo prescription)

Conditioning
For Time:
1000m Row
50 Thrusters @95

 

[GreenNDark Timber]

24.1 for me today.

Suck fest. Unfortunately I didn’t read TripleJ’s advice until after I did the workout and went out way too hot on the 21 round, after that it was pretty much just survival and keep moving….but it’s done.

 

[joehew89]

Open workout 24.1

9:21 Rx

Kept a pretty even pace and never really burned out. I was definitely hating my life by the end.

 

[sjwfarms]

4 miles 400'

core and stretching 20 mins

 

[sahunter06]

Congrats to her and your family! Recruitment process is fun but taxing on all parties involved. I know you're proud.

We are and thank you.

 

[dtrkyman]

5 mile run.

Pull ups, 3x8

Legs, squats, step ups 60lbs, lunges 60lbs, reverse leg curls, worked on pistol squats from elevated platform, improving.

30 minute treadmill 8.5% 3.5 mph


Sent from my iPhone using Tapatalk

 

[sahunter06]

Get after it @InkedElkSlayer on your 10k. I don’t know which is worse hitting the pavement in freezing temps or high humidity and warmer temps.

Push
2 circuits 4x thru first one 30 sec rest after circuit, then hit the next circuit.

Cable crossover 25/22/20/15
Incline db press 15/10/10/13 75/80/80/65
Hammers db 20/15/13/10 25/30/35/40
Dips 15/12/10/8
Lateral raises 18/16/15/13 25# plates

Db barrel press 18/16/15/14 45s
Cable SA curl 25/22/18/16
Cable SA skull crusher 18/16/16/15
Plate shrugs 25/22/20/20 135#

Treadmill 2.6@15deg 20 min

 

[sargent]

2 miles with a 38# pack today.

 

[InkedElkSlayer]

Stretched out and ran 2mi before another DB motel room lift

5 sets, no rest
DB Arnold Press- 20/30/40/40/40s x 10
DB Alt Upright Row- 20/30/30/30/30s x 8
Sit Up knees 2 chest- x 12

5 sets, no rest
DB Dead & Shrug- 40/50/60/70/80s x 5/10
Sit Up knees 2 chest- x 12
Air Squat- x 10

Farmer’s Carry with the 90s

 

[Subliminal1]

1 hr on the treadmill 10% incline 3.2mph

 

[Squirrel Master]

2 mile walk with the dogs this morning, then a 1.2 mile run. After work I'll get in a quick leg workout.

 

[jchamwv]

7 rds
4 hang squat cleans
2 push presses
go as heavy as possible and don't drop the bar until round is complete.
Finished w/ a 3 mile weight vest run.

 

[JasonWi]

Squats 7x6..95,115,135,155,185,225,245
275x3

30:00 walking at 6-7% 3.0-3.2nph