Wod

[Rusty Shackelford]

Quick upper body strength circuit today
DB Bench 4x12,10,8,6
Barbell Row 3x12
Strict Press 4x12,10,8,8
Dips 4x8,8,6,5
Barbell 21's x 3
DB skull crushers 3x12

 

[LCguy]

Went fly fishing today. Did about 4 miles. Last mile was straight out of a Gorge which is a little over 1 mile and a little over 900 feet elevation gain.

 

[sargent]

Wendler week 3 deadlifts

 

[Rusty Shackelford]

Went fly fishing today. Did about 4 miles. Last mile was straight out of a Gorge which is a little over 1 mile and a little over 900 feet elevation gain.

Assuming you were here in NM, those fish down there have to be earned with that hike out and rattle snake hazards.

 

[LCguy]

Assuming you were here in NM, those fish down there have to be earned with that hike out and rattle snake hazards.

No kidding, don't look at the map and don't look up. Figured it was the last good week of fishing down there before it gets too hot.

 

[state637]

Strength
High Hang Snatch
3 sets (Every 1:30) – 3-4 reps (50-60%1RM Snatch)
3 sets (Every 1:30) – 2-3 reps (55-65%1RM Snatch)
3 sets (Every 2:00) – 2 rep (60-70%1RM Snatch)

High hang is from power position

Conditioning
Rounds for time:
/200 Meter Run
12 Burpees over the Barbell
9 Power Snatches @95

 

[InkedElkSlayer]

15min stretch/mobility
4 sets
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12
1 arm Deadhang

Bench- 5 sets of doubles 195/205/215/225/235, then 1 big drop set of 225/205/185/135

3 sets
DB Incline- 75s x 10
DB Curls- 30s x 10

3 sets
Reverse Curl- 55 x 12
DB Push Up- x 30
Wrist Curl- 65 x 15

 

[mtwarden]

6 miles (1000') with my wife, youngest daughter and Tiny Elvis

 

[TripleJ]

Every 2 minutes for 3 rounds:
5 back squats @ 80%

10 minute AMRAP:
-200m run
-10 pull-ups
-7 deadlifts @ 40%
-4 hang power cleans


3 rounds:
-10 GHD tempo back extensions
-10 GHD reverse hypers

 

[brca005]

5 rounds:
10 deads
10 swings
10 rows

5 sets of club swings

1 hour jiu jitsu

2 mile walk in the woods

 

[mtwarden]

strength train this afternoon

3 rounds, minute rest between rds

deadlift x 5 @80%
ov press x 5 @80%
chin-ups x 15

sub 15 minute workout with warmups

 

[Rusty Shackelford]

1:10 stationary bike in Z2 today

 

[Rusty Shackelford]

:50 min run today

 

[state637]

Strength
Take 10 minutes to build to 85% Front Squat weight and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 85+%

Conditioning
Two sets for max reps of:
Against a 6 minute running clock,
Bike 2000 Meters
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)

REST 4 MINUTES BETWEEN SETS

 

[mtwarden]

4 miles (400') with my youngest daughter and Tiny Elvis

 

[Ramem7mm]

leg day yesterday. Today Arms and hip/ back PT

 

[Rusty Shackelford]

Strength
Take 10 minutes to build to 85% Front Squat weight and then…

Every two minutes, for 10 minutes (5 sets):
Front Squat x 1 rep @ 85+%

Conditioning
Two sets for max reps of:
Against a 6 minute running clock,
Bike 2000 Meters
Back Squat x Max Reps
(suggested loading: Men=bodyweight, Women = 3/4 bodyweight)

REST 4 MINUTES BETWEEN SETS

My legs got sore just from reading this.

 

[sargent]

1 mile with a 29# pack yesterday.
2 miles today.

 

[brca005]

5 rounds:
10 kb swings
5 kb OHP per side
10 kb rows per side

5 rounds:
10 kb swings
10 step ups per side
10 sandbag rows

2.5 mile walk

 

[TripleJ]

Every 2 minutes for 12 total rounds:
Rounds 1-6:
-200m run/10 cal row (alternate each rd)
-8 thrusters @ 75#
-8 toes to bar
Rounds 7-12:
-10 cal ski erg/10 cal C2 bike (alternate each rd)
-8 high hang power snatches @ 75#
-8 toes to bar