Wod

[state637]

Conditioning
Row 50-40-30-20-10 Cals
Run 400m after each cal round including last one

Goal sub 20:00
Cap 23:00

 

[Jbark60]

Friday
1 deadlift 1 hang power clean 1 shoulder to overhead 135#
45 double unders
add 1 rep each round (ie 222 45, 333 45...) made it to 1 s2oh in round of 8)

Saturday
10 miles with 168 flights of stairs looking for black tail saw lots no shooters

Sunday
6 miles with 128 flights of stairs new spot no deer

 

[mtwarden]

4 miles (600') with my wife and Tiny Elvis—a hang tight onto your hat day!

 

[mtwarden]

deload week

3 rds/1 min rest between rds

squats x 5 @80%
bench x 5 @80%
pullups x 15

 

[brca005]

3 mile walk (1 with Chuck)

5 rounds:
Dead x5
Push press x5R/5L
Ring row x10
Dead x3
Push press x3R/3L
Ring row x10
Dead x1
Push press x1R/1L
Ring row x10
KB swing x10

100 push ups
100 BW squats

 

[sargent]

3x
10 pushups
8 pullups
15 squats
30 second plank

2 miles today.

 

[state637]

Strength

Deadlift
*Set 1 – 2 @ 60-65%
*Set 2 – 2 @ 65-70%
*Set 3 – 2 @ 70-75%
*Set 4 – 2 @ 75%
*Set 5 – 2 @ 75-80%
*Set 6 – 2 @ 80%
Rest 2 minutes between all sets.

Conditioning
9 Min AMRAP
5 Power Snatch
10 Deadlift
50 Double Unders

 

[Jbark60]

15 burpees on the minute challenge
made it through 15 minutes and called it good (225 total burpees)

 

[thinhorn_AK]

AM: 3 miles on a trail that has some climbers, nothing serious. I used my go ruck pack with 35lbs in it. Did 100 pushups at work throughout the day. 10 here, 10 there. It added up.


PM: 10k on my concept2 rower (39:14), 5x8 pull-ups, 6x10 goblet squats on my slant board with a 70lb kettlebell, finished with some curls w/40lb dumbbells.

 

[sargent]

3x
10 pushups
8 pullups
15 squats
30 second plank

Wendler week 2 overhead press
bench press

 

[state637]

Conditioning
Against a 3 minute clock, perform as many reps as possible of:
500 Meter Row
AMRAP in the remaining time of:
5 Dumbbell Squats
10 Pull-Ups
Rest 2 minutes between sets and repeat for a total of THREE (3) sets. Pick up where you left off on the AMRAP each time.

Strength
Three sets of:
8-12 Dumbbell Bench Press
Rest 30 seconds
12-15 Banded Kickbacks (each leg)

Rest 30 seconds

Followed by…

Three sets of:
8-12 DB Single Arm Rows (each arm)
Rest 30 seconds
10-12 Tempo Goblet Hold Heel Elevated Narrow Stance Squats @ 32X1
Rest 30 seconds

 

[Jbark60]

With a partner
500 box step overs with 50# db this part is done continuous while switching with partner to complete the rest
400 double unders
300 strict press 45#
200 ghd sit ups
100 American kettle bell swings 70#
38:20

 

[brca005]

Yesterday - 3 mile walk (1 with Chuck)

Today - 3 mile walk (1 with Chuck)

 

[thinhorn_AK]

Kettlebell workout early this AM

-10x10 one hand swings w/7olb
-10 TGU w/70
-200 rep snatch pyramid w/53lb
-pullups 5x6
-pushups 5x12
-reverse lunges holding 35lb dumbbells.

I'll hit the rower for some cardio tonight after work.

 

[mtwarden]

7 miles (800') with my wife and Tiny Elvis; think we may found a new spot for Christmas tree harvesting.

 

[DoubleDown]

Time run 1K

Main Circuit 4 rounds

4 Sandbag to Shoulder

6 KB Clean & Press

8 KB Reverse Lunges

10 Push-ups

10 KB Swings

Finisher 2 rounds

40 ft Sandbag Carry

10 Dips

10 KB Swings

 

[sargent]

3x
10 pushups
8 pullups
15 squats
30 second plank

1 mile today.

 

[state637]

Strength
Take 15 minutes to build to today’s heavy, but technically sound, Push Jerk

Suggested loading:
*Set 1 – 3 @ 60%
*Set 2 – 2 @ 70%
*Set 3 – 1 @ 75-80%
*Set 4 – 1 @ 80-85%
*Set 5 – 1 @ 85-90%
*Set 6 – 1 @ 90+%
*Set 7 – 1 @ 90+%
Rest 2 minutes between all sets.

Conditioning
20 Minute AMRAP:
5 Wall Walks
20 Cal Row
15 Push-Ups
150 Foot Double KB or DB Front Rack Carry

 

[thinhorn_AK]

AM: easy 10k on my rower. Im pretty smoked but I have an October goal so I'm pushing on.

PM: will be kettlebell and pull-ups.

 

[rharbaugh]

2 miles 7% incline w/ weighted vest