Wod

[Squirrel Master]

Back to normal this morning. 1.5 miles on the treadmill, then Wendler week 2 MP. Threw in some sit ups, step ups, and BB curls to wrap it up.

 

[state637]

Strength
Every 3 minutes, for 21 minutes (7 sets):
Deadlift
*Set 1 – 6 reps @ 60%
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 75%
*Set 4 – 1 reps @ 80%
*Set 5 – 1 rep @ 80-84%
*Set 6 – 1 rep @ 84-87%
*Set 7 – 1 rep @ 87-90%

Conditioning
3 RFT
400m Run
24 GHD Sit Ups
24 DB Hang Cleans

 

[TripleJ]

12 minute alternating EMOM:
1- 10 strict ring dips
2- 10 strict pull-ups
3- 4 deadlifts @ 75%+


For time:
21-18-15-12-9-6
-Wall balls
-Row calories


4 x 8
-Weighted GHD reverse hypers

 

[mtwarden]

4 miles (500') with Tiny Elvis this morning

 

[brca005]

5 sets:
Lat pull-down
Cable row
DB OHP

5 sets:
Bulgarian split squats
RDL’s
Leg extension
BW squat

1 hour jiu jitsu

1.8 mile walk

 

[mtwarden]

strength train

deadlifts 5/3/1+/amrap
overhead press 5/3/1+/amrap
chin-ups 27-27-25
core
AND
walking lunges (w/ dumbbells) x 2 —I haven't done lunges in probably a year or so; I am going to be so f&#*ing sore tomorrow!

 

[AK Troutbum]

strength train

deadlifts 5/3/1+/amrap
overhead press 5/3/1+/amrap
chin-ups 27-27-25
core
AND
walking lunges (w/ dumbbells) x 2 —I haven't done lunges in probably a year or so; I am going to be so f&#*ing sore tomorrow!

Oh yeah, you're going to be a little sore alright.

 

[Mish-pop]

1.5 mile walk over lunch carrying 7# dumbells in each hand
1.2 mile walk after work with 20# pack pushing 3 month old in stroller. Time limited by dirty diaper

 

[InkedElkSlayer]

I did about 30min in a pretty damn nice Denver hotel gym at 0430 this morning

Stretch/Warm up/Mobility
Pull Ups- 5 sets of 5

5 sets
DB Dead x 5
DB Squat x 5
Pull Up- x 10
Fisio Sit Up- x 15

1mi on the treadmill

 

[sargent]

Wendler week 1 squats
incline bench
DB rows

 

[state637]

Strength
Back Squat for load:
#1: 15 reps
#2: 12 reps
#3: 9 reps
#4: 6 reps
#5: 3 reps

Conditioning
Tabata Tuesday!!
8 Rounds: 20 sec Work, 10 sec Rest
Russian KB/DB Swings
-Rest 1 min -
8 Rounds: 20 sec Work, 10 sec Rest
V- Ups OR Plank Hold
-Rest 1 min -
8 Rounds: 20 sec Work, 10 sec Rest
Burpees OR Kickbacks OR Elevated Burpees

This workout is 14 minutes long with the rest. Each 8 Round section is 4 minutes. Go as hard as you can during each 20 sec of work.

 

[TripleJ]

12 minute EMOM:
Minutes 1-3: 3 hang snatches @ 70%
Minute 4: Rest
Minute 5-7: 2 hang snatches @ 80%
Minute 8: Rest
Minute 9-12: 1 hang snatch @ 85%+

8 minute AMRAP:
-8 alternating single arm DB snatches
-8 single arm overhead DB lunges (switch arms each rd)
-8 burpees over the DB


2 rounds:
-10 x weighted GHD back extensions
-10 x GHD reveres hypers
-10 x pallof press

 

[mtwarden]

6 miles (900') with Tiny Elvis this morning; they say snow is coming but it sure doesn't look or feel like it

 

[brca005]

3 rounds:
Right side
Snatch/thruster
Snatch
OHP
Squat
Rack carry
Left side
Snatch/thruster
Snatch
OHP
Squat
Rack carry
Alternating reverse lunges
BW Squats
KB Swing
Dead
Goblet carry
….done with a single kettlebell…nothing crazy, crunched for time but got the job done for today

1 mile walk with Chuck, who apparently forgot how to walk in public today, which is why we only went for a mile

 

[InkedElkSlayer]

Yesterday- stretched out and did 20min on treadmill

Today- 1hr on the treadmill with 20min in Zone 4/5

Quick lift with super sets of…
DB Bench
Push Up
DB Curls
Fisio Sit Up

 

[state637]

5 Rounds for time:
Run 400m
40 Double-Unders
30 Air Squats
10 Burpees
100 Meter Farmer’s Walk (1- 70# DB)

 

[rharbaugh]

1 mile on treadmill @7:30 pace
2.3 miles outside w/ 25# vest @14:35

need to get more miles in to condition my feet and calf muscles conditioned to these zero drop shoes

 

[mtwarden]

7 miles (900') with my wife and Tiny Elvis; the BLM carved in a new trail that allows for a nice loop to be made. Probably going to go back at some point with the mountain bike

 

[brca005]

1 hour jiu jitsu

2 mile run
1.2 mile cooldown walk

 

[Mish-pop]

20 min carrying 8# dumbbells up down an interstate overpass hill over lunch at work

1.75 mile walk with #20 pack pushing daughter in stroller