Wod

[brca005]

2.6 mile walk with Chuck today

 

[brca005]

1 mile with Chuck

5 rounds:
Pull ups x8
OHP x5/side
Goblet squats x10

5 rounds:
KB rows x10/side
Push ups x10
Goblet squats x10

 

[TripleJ]

30 minute AMRAP:
-600m run or 50 cal ski erg (alternate each round)
-50 double-unders
-25 sumo deadlift high pulls 75#
-200' farmers carry (53# KB's)
-25 push press 75#

 

[Jbark60]

100 overhead squats 135
Every minute 15 double unders
9:55

 

[mtwarden]

5 miles (500') with Tiny Elvis

 

[trailblazer75]

Alright, only got 2 workouts in last week while I was out of town and they were both pretty good for hotel workouts. Picked back up on Wednesday-today.

Today's workout was

2 mile run in 13:56

2 rounds for warmup
10 banded dislocations
10 banded overhead squats
10 toe tap push ups
30 secondX30 second couch stretch
5x5 walking lunges

Movement prep
2 rounds
15 wall balls
5x5 lateral ball slams
10 toes to bar

Round 1
5 rounds
8 back squat 225#
16 facepulls 60#
90 seconds rest

Round 2
5 rounds
8 strict press 115#
16 kettle bells swings 60#

Round 3
3 rounds
High rack weighted step up x6
Dumbbell RDL X12
Jumping lunged 12X12
60# DBs

Finisher
3 rounds
6-4-2
Renegade row push up 45#
Chin ups

Yoga cool down.

 

[mtwarden]

8 miles (1100’ ) with Tiny Elvis.

 

[brca005]

1.3 mile walk with Chuck

Mow lawn with 40# pack

10,9,8,7,6,5,4,3,2,1:
Goblet squat
OHP
Pull ups
BW squat
Push up
Row
Rest 15 seconds

 

[sargent]

2 miles with a 28# pack yesterday.
3 miles with a 28# pack today.

 

[mtwarden]

5 miles (500') with Tiny Elvis

 

[mtwarden]

strength train this evening

squats 5/3/1+/amrap
bench 5/3/1+/amrap
pullups 25-25-25 √ (been awhile since I've gotten all 25 for three sets)
dips 2 x 35
core

 

[sargent]

pullups 25-25-25 √ (been awhile since I've gotten all 25 for three sets)

Your pullup numbers are always impressive... especially for an old guy! Keep up the good work.

 

[sargent]

3 miles with a 33# pack today.

 

[mtwarden]

Thanks I can tell you with certainty that getting older doesn’t make them easier

5 miles (1100’) with Tiny Elvis; the 1100’ comes in the first ~1.5 miles—solid Zone 3, probably Zone 2 for TE

 

[sargent]

Wendler week 3 bench press and deadlift
Safety bar squats

 

[sargent]

3 miles today.

 

[mtwarden]

4 miles (400’) with my wife and Tiny Elvis

 

[TripleJ]

2 miles with 20# on Saturday



Today-
10 minute alternating EMOM:
-10 box jump overs 24"
-1 squat clean thruster (build to a heavy single)


6 rounds for time:
-12 cal ski/C2 bike (alternate each round)
-10 alternating single arm DB clean & jerk (50#)
-2 rope climbs

 

[state637]

Strength
Every 2:30, for 15 minutes (6 sets):
Back Squat
Set 1 – 4 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 3 reps @ 85%
Set 4 – 1 rep @ 90%
Set 5 – 10 reps @ 70%
Set 6 – 10 reps @ 75-80%

 

[brca005]

1.3 mile walk with Chuck

5 Rounds:
KB dead/goblet clean and squat x8
Pull ups x8
Push ups x8