Wod

[sargent]

Wendler week 4 (deload week)
bench
deadlift
dips

 

[state637]

Conditioning
Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Ski
15 Deadlifts @185
50 Double-Unders

 

[TripleJ]

10 minute EMOM:
Min 1-4: 2 Back squats @ 80%
Min 5-10: 1 Back squat @ 85%+, building
Rest 2 minutes
10 back squats @ 70-75%

For time:
25 cal row
25 wall balls
25 deadlifts @ 185#
25 wall balls
25 cal row
2 minute rest
25 cal echo bike

 

[mtwarden]

5 miles (700') with Tiny Elvis this afternoon

 

[InkedElkSlayer]

Yesterday morning did an 8 set circuit
DB Bench- 15/20/30/35/40/45/50/50s x 10
DB Squat- same x 10
Push Up- x 15
DB Lunges- same weight x 5ea
Med ball Abs x 10

Nothing but traveling and airports, got back to MT this evening

 

[state637]

Strength
4 Working Sets
Max Unbroken Chin Ups
Max Unbroken Pull Ups
1 Max Chin Over the Bar Hold, into
1 Slow Negative
*Rest 2 to 3 minutes between sets to get full recovery.

Conditioning
12 Min AMRAP
5 Strict Pull Ups
10 Bitpees
20 Pistols

 

[TripleJ]

Every 30 seconds for 6 rounds alternating:
-20 double-unders
-1 squat snatch @ 70%
1 minute rest
Every 30 seconds for 6 rounds alternating:
-20 double-unders
-1 squat snatch @ 75%
1 minute rest
Every 30 seconds for 6 rounds alternating:
-20 double-unders
-1 squat snatch @ 85%
1 minute rest
Every 30 seconds for 4 rounds alternating:
-20 double-unders
-1 squat snatch @ 90-95%


9 minute EMOM (alternating, 3x through):
-8R/8L front rack barbell lunges with iso knee drive
-15 toes to bar
-14 cal ski erg

 

[InkedElkSlayer]

Pull Up Ladder to 8

5 sets, no rest
Hanging Clean & Press- 45/65/95/115/125 x 10/10/10/8/6
Shrug- same
Hex Bar Dead & Shrug- 60/110/150/150/150 x 10/10/6/6/6
Decline Sit Up- x 15
Pull Up- x 9/10/11/12/13

2 sets
DB Shrug- 65s x 6
DB Alt Upright Row- 30s x 8ea
Farmer’s Carry with 45lb fat bumper plates

Deadhang for 90sec

 

[mtwarden]

6 miles (600') with my wife and Tiny Elvis

 

[state637]

Strength
Every 3 minutes, for 18 minutes (6 sets) of:
Back Squat
Set 1 – 4 reps
Set 2 – 4 reps
Set 3 – 4 reps
Set 4 – 4 reps
Set 5 – 4 reps
*Set 6 – Max Reps * This last set should be 20 to 30 pounds less than your weight on set 5.

Conditioning
For time:
Bike 75/55 Cals
75 Wall Ball Shots

 

[InkedElkSlayer]

Stretch/warm up

45min of continuous 20in Step Ups alternating with Push Ups

 

[mtwarden]

4 miles (400') with Tiny Elvis; packing up for a three day snowshoe trip in the Bob—no rest for the wicked!

 

[sargent]

Wendler week 1 overhead press
DB rows
pullups/chinups

 

[TripleJ]

20 minute alternating EMOM (4 total rounds):
-2 squat clean & split jerks @ 80%
-8 bar MU
-15 cal assault runner
-AMRAP double DB devils press
-rest

 

[InkedElkSlayer]

5 sets, no rest
Squats/Calf Raise- 45/95/135/185/205 x 10
Plyos (jump squats/scissor lunge/25in box jump) x 5ea
1 arm Deadhangs

3 sets, 30sec rest
Hack Squat- 135/155/165 x 10
KB Walking Lunge- 30/35/35s x 10ea
1 arm Deadhangs