Wod

[state637]

Strength
Strict Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 2 reps @ 80-85%
*Set 5 – 1 reps @ 85-90%
*Set 6 – Max Reps @ 80%
*Set 7 – Max Reps @ 70%
Rest as needed

Conditioning
Against a 3-minute running clock…
20 Cal Row
15 Chest-to-Bar Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

 

[JasonWi]

Squats 5x5 95,135,155,185,225#
275x3,315x3
KBs 5x10..35,45,50,60,50#
24” box step ups 40x each leg 37# sandbag
6x20 yard farmers carries 120#
5x10 oblique twists

Yesterday was chest, arms, shoulders

 

[GreenNDark Timber]

For Time:

- 50ft handstand walk
- 25 toes to bar
- 50ft handstand walk
- 50 alternating DB snatches - 50#
- 50ft handstand walk
- 25 toes to bar
- 50ft handstand walk

 

[mtwarden]

4 miles (600’) with Tiny Elvis; was going to strength train this afternoon, but the cold I’ve been fighting for almost a week seems to have a slight upper hand

 

[sjwfarms]

Push day:
DB laterals warmup 2x15 17.5s front/side
DB shoulder press 8/15 75s/55s
Smith incline 2x10 225
BB decline bench 2x10 225
DB tricep ext 2x12 70s
abs

2 miles

Glad to have this workout behind me...

 

[dtrkyman]

5 mile run at sun rise, first day the sun was visible in a while!

Pull ups, Lat pull down, seated rows, dumbbell rows and face pulls

30 minute treadmill 10% 3.5 mph.

 

[Squirrel Master]

2 mile slow and easy run this morning.

 

[WrstMuleHntr]

Usually do my squats on a smith machine, but yesterday there were none available to I squatted 75lb dumbells in each hand. It turns out that doing squats like this also really works out your traps...very sore today.

 

[JasonWi]

Wide/narrow grip pull downs 8x10
Front/side DB raises 4x10
OHP DBs 4x10
Incline DB BP 4x10
Flat BB BP 10,8,6,4
Biceps/triceps 5x10
Oblique twists/hanging knee raises
Lawnmower rows 5x10

197.0# this morning. Slow and steadily dropping towards my 195 goal

 

[TripleJ]

Drop snatch: 3 x 5

Tempo snatches w/ 3 second pause in catch: 3 x 5

12 minute alternating EMOM:
odds: 1 full snatch w/ 5 second pause in the bottom of the catch (65%+)
evens: 50 double-unders

12 minute AMRAP:
-5 bar MU
-10 power snatches @ 95#
-15 cal C2 bike

3 rounds:
-8R/8L single arm DB row
-8R/8L rear foot elevated double DB RDL
-8R/8L half kneeling single arm DB press
-8R/8L rear foot elevated split squats

 

[6MT]

Just finished my workout. At my age, I’m trying to do this three to four times a week.

60 minute continuous run
60 push ups (4 sets of 15)
60 knee squats (4 sets of 15 for each leg)
60 double stair steps (4 sets of 15)

This takes me just under 90 minutes to complete.

 

[state637]

Strength
Every 90 seconds, for 18 minutes (12 sets) of:
Clean & Jerk x 1 rep

Start at 60% and build each set to today’s “heavy.”

Conditioning
Grettel
10 rounds for time of:
3 clean and jerks
3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

 

[mtwarden]

8 miles (1200') with Tiny Elvis this morning, about two miles of postholing to make it a lollipop loop

 

[mtwarden]

my cold is letting up, so....

squats 5/3/1+/amrap @ 65/75/85/65%
bench 5/3/1+/amrap @ 65/75/85/65%
pull-ups 22-22-21
dips 2x35
core

 

[sjwfarms]

4 miles 400'

 

[MBAlex]

2 miles with 30#

 

[WrstMuleHntr]

squat 5x5, 155 lbs
bench 5x5, 165 lbs
bent over row 5x5, 95 lbs
hammer curl 3x15, 20 lbs

 

[JasonWi]

Squats 5x5..95,135,155,185,225
275x3,315x2
Farmers carries 6x20 yards 120#
36” box steps ups body weight 30 R/L
4 sets of battle ropes
KBs 6x10 35,45,50,50,60,60#

 

[MBAlex]

Warmup - 50 pommel curls with 35#

3x10 incline DB press
3x10 chest supported DB rows
3x5/each standing single arm DB press
3x5 weighted neutral grip pull ups

 

[state637]

Strength
Four sets of:
Glute Bridges x 6 reps @ 20X1
(go heavy on these)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

Conditioning
For time:
Run 400m
21 Deadlifts @205
Run 400m
15 Deadlifts
Run 400m
9 Deadlifts
Run 400m