Wod

[mtwarden]

Thanks!

We were playing at the park in our subdivision, he jumped up onto the bench, like he’s done plenty of times before, but this time his leg fell through one of the slats, in the process of trying to get it out he fell off the bench with his leg stuck in the slats, breaking his radius. Thanks God it wasn’t both bones! He hates having the cast on, but he’s adapting to getting around with 3 legs. He certainly doesn’t want to be cooped up all day like the vet says we should do, so we’re just limiting his movement and watching him.

Ouch! Poor guy; I know Tiny Elvis would be devastated if he had to stay in the house

 

[brca005]

Ouch! Poor guy; I know Tiny Elvis would be devastated if he had to stay in the house

He’s not thrilled at all! If he could talk, I’m sure he’d tell us how much he hates having to be inside and not being able to go on walks.

He jumped up on the back of the couch (like he always does) a little bit ago, like it was nothing. This time I quickly got him down so he didn’t fall.

 

[Mish-pop]

He’s not thrilled at all! If he could talk, I’m sure he’d tell us how much he hates having to be inside and not being able to go on walks.

He jumped up on the back of the couch (like he always does) a little bit ago, like it was nothing. This time I quickly got him down so he didn’t fall.

Poor doggo! Here's to hoping he has a safe and speedy recovery.

Yoga over lunch break.

Up and down basement steps for 30 min with 12# baby on my chest after work

 

[sargent]

Wendler week 3 squats
chinups

 

[state637]

Strength
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 1 rep

Perform these 5 sets at 5-8% less than your estimated 1-RM and work on SPEED in the concentric (up portion of the lift) .

Conditioning
Every 5 minutes, for 15 minutes (3 sets) for time:
Row 40 Cals
30 Wallballs

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04

 

[TripleJ]

5 rounds for time:
1000m C2 bike
400m run

 

[mtwarden]

broke the pack frame out—35 lbs, 5 miles w/ 1300' gain in the first mile; that'll wake a guy up—Tiny Elvis was slacking and carried no weight

 

[mustelid_master]

4.72 miles, 1390ft of elevation gain, 1:43:13, with a 40lb bag of water softener salt

 

[snowynock]

1 hour zone 2 run - 4.15 miles.

 

[brca005]

Ladder of 1,2,3,4,5,6,7,8,9,10
KB Deads
KB Rows
Push ups
KB swings

10 sets of…
15 BW squats
15 push ups

 

[Mish-pop]

I'm jealous of you guys that live next to mountains and can gain some elevation on walks/hikes.

Push-ups and situps at lunch

1 mile walk with 20# while pushing stroller

 

[InkedElkSlayer]

Recovery day. I slept 9 hours, did a stretch/mobility routine in the morning and then did an easy 2mi this afternoon.

My mom will be 78 this October. She just drew the Bitterroot buck tag. Pretty cool. I was with her when she shot a 180 buck in Oregon… I was 4. I’m looking forward to Halloween!

 

[InkedElkSlayer]

Everything with my vest on
3 sets of DB Raises. Worked through 5 different (rear delts, lateral, front, incline front and a specific rotator cuff version)

6 sets
1 arm DB Floor Clean & Press- 25/30/35/50/60/60
Pull Up- x 10
Hex Bar Dead & Shrug- 60/110/150/200/200
Toes 2 Bar- x 10

3 sets
DB Thrusters on Slant Board- 30s x 10

2 Farmers Carry with Hex Bar- 200

40min Treadmill

 

[state637]

Conditioning
Every 90 seconds, for 24 minutes (4 sets):
Station 1 – Glute Bridges x 6-7 reps @ 20X1
(around 80% of your 1-RM Deadlift)
Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111
(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)
Station 3 – Hollow Body Hold x 60 seconds
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Conditioning
For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs

Rest 60 seconds, and then…

For max calories:
4 Minutes of Rowing

 

[TripleJ]

14 minute EMOM:
Min 1-3: 2 clean & jerks @ 60%
Min 4: rest
Min 5-7: 2 clean & jerks @ 70%
Min 8: rest
Min 9-14: 1 clean & jerk @ 75%+, build to a heavy 1 rep


For time:
500m row
30 clean & jerks @ 95#
400m run