Wod

[TripleJ]

12 minute alternating EMOM:
-2 squat cleans (TNG) building from 60%
-12 box jumps 24"

4 minutes to find a heavy single squat clean

6 minute AMRAP:
-6 thrusters @ 95#
-12 ab mat sit-ups

 

[mtwarden]

5 Miles (600') with Tiny Elvis this morning—trying to beat the high winds, unsuccessfully

700 miles now in the rearview mirror

 

[6MT]

Ran my 5km race yesterday. The weather sucked. Cloudy with spitting rain and very windy. The course had some long hills. I had fun. My time was 32:30. I am pleased with this since it was my first road race in four years. And I’m going to be 61 next week.

For those of you who take your youth for granted, I saw so many runners, from 9 to 40 years old. I was only one of 18 people in the race over 60.

The standings have not yet been posted. I’m curious as to how I did in my age and below.

 

[mtwarden]

^ good deal!

I found (surprisingly) that racing mountain ultras I usually did better in the overall standings vs age group standings (I was in my mid 50's to 60 when racing) and also tended to far better in the shorter races.

I have a theory, not sure if it's accurate. I think the guys that were running in their 50's and 60's in longer races were pretty darn serious and there weren't a lot of "new" runners amongst that age. The newer runners tended to be younger and the shorter the distances, seemed like more newer runners. That's my theory

 

[RuggedYogi]

5x5
Deadlift
Row
Leg extension
Lat pulldown

5x10
Dips
Leg raises

2 mile hike with the pup.

 

[6MT]

^ good deal!

I found (surprisingly) that racing mountain ultras I usually did better in the overall standings vs age group standings (I was in my mid 50's to 60 when racing) and also tended to far better in the shorter races.

I have a theory, not sure if it's accurate. I think the guys that were running in their 50's and 60's in longer races were pretty darn serious and there weren't a lot of "new" runners amongst that age. The newer runners tended to be younger and the shorter the distances, seemed like more newer runners. That's my theory

I would tend to agree with that. The official results were just posted. I corrected the total runners older then 60 years in my post above. It was 18 total, not 8. (fat fingers, sorry). My time was confirmed at 32.32 (only two seconds off my chip time). And I placed 8th out of 18 in the above 60 years in age. And 262nd out of the total runners in the race of 661.

 

[sjwfarms]

Leg day:
warmup curls/extensions 3x12 each
Leg press 10/10/10/6 180/270/330/380
DB 24" box steps 3x10 each 60#
36" box steps 3x10 each BW
adductors 2x12

 

[GreenNDark Timber]

10-8-6-4-2:
Dumbbell Thrusters
10 / 8 Cal Bike
Devil's Press
10 / 8 Cal Bike

Dumbbells: 50 lbs

 

[sahunter06]

Push
Barbell incline 15/10/10/6/16 140/170/190/205/140
Barrel press 12/10/10 70/70/80
Hammers 20/15/13 35/40/45
Farmers carry 1:00 80/90/100s
Incline db curl SA 16/13/10 25/30/30s
Close grip pushdown 17/14/12
SA cable skull crush 20/20

 

[InkedElkSlayer]

7 sets, no rest
DB Thrusters- 10/15/20/25/30/35/40 x 20
Shoulder Press- 45/65/85/95/115/125/135 x 5
Decline Sit Up- x 10

3 sets. No rest
DB Arnold Press- 35s x 10
DB Shrug- 70s x 8
Toes 2 Bar- 10

Finished with 15 Hanging Clean & Press with 95lbs

 

[state637]

Strength
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
immediately followed by…
20-30 second Ring Support Hold
Rest 30 seconds
L-Sit x 30-40 seconds

Conditioning
5 RFT
30 Dubs
15 DB Floor Press (2-50# DB)
3 Wall Walks

 

[TripleJ]

2 minutes work / 1 minute rest x 8 rounds
Rounds 1-4:
-6 front rack lunges 95#
-6 strict handstand PU
-6 deadlifts
-6 lateral burpees over the bar
Rounds 5-8:
-6 front squats
-6 strict pull-ups
-6 push press
-6 lateral burpees over the bar

 

[RuggedYogi]

2.8 miles - 860’ vert with Buck and the Mrs.

 

[MBAlex]

Assault bike sprints:
30s on/off x8

Accumulate five min as fast as possible of farmers walks with 80lb dumbells

6 min on jacobs ladder

10 min of stretching

 

[sargent]

6 miles today.

 

[mtwarden]

4 miles (600') with my wife, youngest daughter and Tiny Elvis; picked a route to keep us out of the worst of the wind- gusts to 50 mph today, steady 25-30 mph winds- yuk!

 

[mtwarden]

strength train this afternoon (my youngest tagged along)

squats 5/3/1+/amrap @75/85/95/75
bench 5/3/1+/amrap @75/85/95/75
pull-ups 23-23-20
dips 2x35
core

 

[Cant hit em]

Bench press
3x4 same heavy weight for all sets

10 min amrap
5-10-15-20-25-30-35-40 wall balls
30 dubs after each wb set


Sent from my iPhone using Tapatalk Pro

 

[sahunter06]

Pull 4x straight through 30 sec after each circuit
Front pull downs 20/16/12/15
DB bentover row 20/16/10/16 60/70/80/60
Front rope extensions 20/20/18/15
Plate mid back hypers 22/20/18/18 45#

 

[DakotaBPNW]

7 mile run this AM, leg day this PM. Pretty weak after having a bit of a 24hr flu yesterday