Wod

[mtwarden]

5 miles (600’) with Tiny Elvis; two back to back weeks with 50+ miles

 

[state637]

Strength
Every minute, on the minute, for 15 minutes (3 sets of):

Station 1: 50 Foot Farmer Hold Walking Lunge
Station 2: 10-12 Dumbbell Floor Press
Station 3: 50 Foot Farmer Hold Walking Lunge
Station 4: 10-12 Dumbbell Bent Over Rows
Station 5: Rest

*Use the same dumbbells for each movement.

Conditioning
For Time:
1000m Row
200’ Farmers Carry w/ 50’s
20 BBJO
2000m Bike
20 BBJO
200’ Farmers Carry
1000m Ski

Goal <22 minutes

 

[brca005]

5 rounds:
Push press x10R/10L
Push ups x20
KB Swing x15

5 Rounds:
Kickstand RDL x15R
Jump lunge x20
Kickstand RDL x15L
Jump Lunge x20

3.1 mile walk (1.1 with Chuck)

 

[Jbark60]

Every 10 min x 4 Rounds
300m run 100m walk
75 air squats
50 push ups
50 yards walking lunges

Rest 3 min then 400m run for time
1:21

 

[mtwarden]

4 miles (400’) with Tiny Elvis this morning

 

[rharbaugh]

4.5 miles 480'

 

[sargent]

3x
10 pushups
8 pullups
15 squats
30 second plank

 

[thinhorn_AK]

Sunday: kettlebell

-10x10 one hand swings (70lb)
-16 turkish getups (8 each side/70lb)
-pull-ups 10x6 1:30 rest each set
-slant board goblet squats (70lb kettlebell)
-5x10 bicep curls w/40lb dumbell

 

[thinhorn_AK]

Monday:
Am:
-row 10k hard (38:47)
-DB shrugs w/40lb db 5x10
-bicep curls 3x10 w/35lb
-pushups 5x10 (1:30 rest each set)

PM:
-easy 5k row, 20:45
-walked dogs easy 3 miles in the snow

 

[sargent]

3x
10 pushups
8 pullups
15 squats
30 second plank

Wendler week 3 deadlifts
DB incline bench
DB rows

 

[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%
*Set 7 – 2 @ 80-83%
*Set 8 – 2 @ 82-85%
Rest 2 minutes between sets

Conditioning
5 Rounds for time of:
5 Wall Walks
3 Squat Cleans

*Pick a weight for the cleans that you COULD touch and go if you HAD to. You do not have to, but that is the gauge for what weight to pick.

Goal = <10 minutes
Cap = 12 minutes

 

[Jbark60]

10 clean and jerks @215
10 rounds
3 clean and jerks 135
6 bar jumps
3:48
max cj @135 in 1 min 17

 

[mtwarden]

5 miles (700' ) with Tiny Elvis; heading out tomorrow for three days (elk hunting)

 

[brca005]

3 miles (1 with Chuck)

 

[DoubleDown]

Warm-Up
10 KB halos
10 fast push-ups
10 fast bodyweight squats
10 light KB swings
Arm circles

4 rounds
KB Standing Press
Dips
KB Floor Press
KB Front Raise
KB Swing

Finisher
Plyo jumps
KB Bent-Over Row
KB Swings

 

[thinhorn_AK]

More kettlebell work today with my 70lb KB. Long day at work, I was smoked when I got home. Instead of sitting down on the couch I threw my shorts on and got after it.

 

[sargent]

3x
10 pushups
8 pullups
15 squats
30 second plank

1 mile today.

 

[brca005]

2.5 mile walk (1 with Chuck)

5 rounds:
Goblet Squat x10
Gorilla Row x10/side
Ring Row x10

3 rounds:
Bulgarian Split Squat x20/side
Upright row x10
Squat jacks x20

 

[state637]

Strength
Every 2 minutes, for 12 minutes (6 sets of):
Push Jerk
*Set 1 – 3 @ 60%
*Set 2 – 2 @ 70%
*Set 3 – 1 @ 80%
*Set 4 – 2-3 @ 70-75%
*Set 5 – 2-3 @ 70-75%
*Set 6 – Max @ 60%

Conditioning
Every 4 minutes, for 24 minutes (3 sets of):


Station 1: 100 Foot Double Kettlebell Overhead Carry + Run 400m

Station 2: 75 Double Unders + 30/24 Calories Row
Goal = <3:30 of work each round.

 

[Jbark60]

Chad 1000x prep
500 box step ups with 45# dumbbell
Every 2 min including start 10 db alternating snatch
35:54