Wod

[JustinNC]

Tues- 10mi run @ general aerobic pace (based off the HHR% formula in Pfitzinger's book)

 

[sargent]

2 miles today.

 

[state637]

Conditioning
3 Rounds for Time:
Ski 1000m
10 DB Overhead Lunges on each side
15 Burpees Over the DB
25 GHD Sit Ups

 

[InkedElkSlayer]

Pull Up Ladder to 10

5 sets
OH Press- 45/95/115/135/135 x 10/10/8/6/6
Hex Bar Dead & Shrug- 60/110/150/200/200 x 5/10ea
Decline Sit Up- x 15
Treadmill run

2 sets
DB Arnold Press- 35s x 10
DB Shrug- 75s x 6
Decline Sit Up- x 15
Treadmill run

 

[TripleJ]

Spent a few days in Utah for the yearly ski trip with my cousin. Got in 3 full days of skiing in cold but sunny weather.


Back to the gym this morning.
25 minute alternating EMOM:
-15 cal assault runner
-20 GHD sit-ups
-AMRAP high hang power cleans @ 135#
-1:00 farmers hold (2 x 62# KB)
-Rest

 

[brca005]

Decided to play with my 25lb club today…

Sheild cast to squat x50R/50L

Pull over to sit up x10
Skull crusher x20
X5

10 min EMOM (24kg KB):
10 dead
10 rows
10 swings
Suitcase carry x25ft R/25ft L

2.6 mile walk with Chuck

 

[mtwarden]

8 miles (1300') with Tiny Elvis in single digits, supposed to warm, but not seeing much sign of that yet.

 

[sargent]

Wendler week 3 overhead press
bench press

 

[state637]

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

 

[brca005]

Thrusters x10R/10L x5 sets

5 rounds:
Suitcase carry x50ft R/50ft L
One arm KB Row x10R/10L
Suitcase carry x50ft R/50ft L
KB Swing x10

…raining here today, so don’t know a walk will happen

 

[JustinNC]

Yesterday: 4mi at recovery pace
Today: 8mi (3mi warm up, 4mi at lactate threshold pace, 1mi cool down)

 

[mtwarden]

4 miles (500') with Tiny Elvis; the trailing edge a chinook arch cloud

 

[TripleJ]

5 minute AMRAP of Assault runner cals
1 minute rest
5 minute AMRAP of 3 bench press @ 185# + 9 Double DB curls
1 minute rest
5 minute AMRAP of 60' Sled push + 12 Box step ups @ 24"
1 minute rest
5 minute AMRAP of C2 Bike cals

 

[InkedElkSlayer]

Not much time today. Hiked 2mi, 1400vert with 30lbs.

 

[sargent]

3 miles with a 22# pack today.

 

[state637]

Strength
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1-2 reps
*Sets 5-7 = 2-3 reps @ 5-10% lighter than your heaviest load lifted today.

Your first four sets should be HEAVY – above 90%. If you reach the top end of the range, increase the load until you’re unable to do so. For the last three sets, back off by 5-10% and aim for 3 reps each set.

Conditioning
Every 4 minutes, for 16 minutes (4 sets) for max calories of:
Bike for 90 Seconds
60 Double-Unders

 

[brca005]

3.4 mile walk in the woods with Chuck

3 rounds:
Goblet squats x20
KB Row x10R/10L
OHP x7R/7L
Skull crushers x15
Curls x15

5 rounds:
Dead’s x10
Swings x10
Dead bugs x10R/10L

 

[TripleJ]

10 minute alternating EMOM:
-5R/5L Bulgarian split squats
-15 reverse hypers


10 Minute AMRAP:
-20 cal row
-5 barbell strict press 95#
-5 box jump 30"


3 rounds:
-10R/10L pallof press
-10 tempo GHD back extensions

 

[mtwarden]

4 miles (500') with my wife and Tiny Elvis; strength trained this afternoon

deadlifts 5/3/1+/amrap
overhead press 5/3/1+/amrap
chin-ups 30-30-30
core

 

[InkedElkSlayer]

20min Zone 2 treadmill warm up

4 sets
Squats/Calf Raise- 45/95/135/185 x 10ea
Hanging knees 2 elbows- x 12

5 sets
Squats- 205/225/245/265/275 x 3, drop to 225 x 10
Hanging knees 2 elbows- x 12

5 sets
Walking DB Lunge- 35s x 10

3 1min Deadhangs

Hauled, split and stacked 1/2 cord of wood then did a short 700vert hike with 25lbs this afternoon. We’ll be rolling before 0500 tomorrow to a wrestling tournament… in a winter storm warning.