Wod

[stoneag]

4x
Sumo DL
Single Leg RDL
Lat Pullovers
Plank Pull through

4x
Kettlebell Swings
Hamstring curls
DB Rows
Z press shoulder press

 

[state637]

Conditioning
Every 4 minutes, for 16 minutes (2 sets of):

Station 1: 20 Calorie Bike SPRINT
Station 2: 20 Calorie Row SPRINT

Goal = <60 Seconds of Work/Set


Every minute, on the minute, for 16 minutes (4 sets of):

Station 1: Dumbbell Bench Press x 10 reps
Station 2: 15 V-Ups
Station 3: 10-12 Tempo DB Rows @ 21X2
Station 4: :45 Plank Hold

At the 16:00 mark, rest 2 minutes, then…

Every minute, on the minute, for 9 minutes (3 sets of):

Station 1: 12-15 Dumbbell Overhead Triceps Extensions
Station 2: 12-15 DB Curls (alternating arms)
Station 3: 30-45 Second Hollow Hold

 

[Marbles]

4 x 10 min Z3 intervals.

 

[Jbark60]

Bench Press
5x1 255,255,255,255,275
2x2 235,235

6 rounds
EMOM
1. 14 Burpees over bar
2. 14 Snatch 95#
3. 14 TTB
4. Rest

 

[thinhorn_AK]

Kettlebell (regular routine) 70lb kb
-10x10 one hand swinga
-10 TGO
-10x6 pull-up (dead hang)
-5x10 goblet squat (kettlebell)
-3x15 bicep curls (35lb db)

-pushups, I’m just dropping sets of 10 throughout the day.

Skiing: yesterday I skied up a mountain about 5 miles round trip. It wasn’t really “skiing” though because I just have those Altai skis so it’s sort of like snowshoes that are a little faster than regular snowshoes. I need some faster skis of some sort. Some actual mountaineering skis would be awesome.

 

[sargent]

2 miles with a 29# pack today.