Wod

[TripleJ]

Every 2 minutes for 10 rounds, alternating:
A) 300m run
B) 5 bench press @ 185# + 14 alternating single leg v-ups

 

[InkedElkSlayer]

Everything with a 20lb body armor vest on
Pull Up Ladder to 7

4 sets, no rest
Hanging Clean & Press/Shrug- 45/95/105/115 x 10/8/6/5ea
Hex Bar Dead & Shrug- 60/110/150/170 x 10/8/6/5ea
Pull Up- x 7
Decline Sit Up- x 10
1 arm Deadhang

Farmer’s Carry with 45lb fat bumper plates to failure x 3 sets
Farmer’s Carry with 75s x 1min

@sjwfarms - I got me a pair of 4 season, hybrid mountaineering boots in September. I’ve worn them on a few of my short, steep and heavy PT hikes. Yeah, it’s like hiking in a down jacket at 80 degrees.

 

[mtwarden]

ME workout this morning—45 lb pack and 1300' in 3/4 mile; added another 5 miles for loop almost all downhill.

 

[state637]

Aerobic Conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.

 

[TripleJ]

40 seconds work/20 seconds rest for 24 minutes AMRAP (3x through)
-row cals
-double KB front rack box step ups (2 x 53#, 12" box)
-row cals
-double KB front rack box step ups (2 x 53#, 12" box)
-echo bike cals
-push-up plank hold
-echo bike cals
-push-up plank hold


3 rounds:
-10 tempo GHD back extensions
-10 GHD reverse hypers
-10 (5R/5L) pallof press

 

[InkedElkSlayer]

Worked with 20lb body armor vest on.

5 sets, no rest
Squats/Calf Raise- 45/95/135/185/205
Plyos (jump squats/scissor lunge/box jump) x 5ea
Deadhang- x 1min

2 sets, 30sec rest
Hack Squat- 135/155 x 5
KB Walking Lunges- 35s x 5ea
KB Step Ups- x 5ea

Farmer’s Carry gripping the fat 45lb bumber plates

 

[mtwarden]

5 miles (600') with my wife and Tiny Elvis; first snow of the season in our local mountains.

 

[sahunter06]

Tuesday pull
Missed Wednesday due to travel

Today push
Deadman hang 1:00 x2
Weighted sled to pre exhaust 275# 50 yards 4 times

Incline db press 12/9/9/11 80/85/80/75
Barrel press db 12/12/10 50/60/60
Lateral raises db 15/15/12
Shrugs holding 45# plates with fingertips 15/15/15
Hammers 15/12/9 35/40/45
Straight arm db curl 15/13/12 30#
Wave bar pushdowns 14/12/10/10
SA cable 1/2 exts 14/12/12/15