Wod

[Cant hit em]

^ had to look up bear complex- that should hit just about every muscle group

I was overzealous at first had to be humble and drop weight its a butt kicker


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[mtwarden]

oh yeah that humble thing

Wendler week 6 squats 3/3/3+, bench 3/3/3+, pull-ups 3x11, dips 3x30, core

not the most stellar strength session; I got off schedule and did deads/presses yesterday, where I usually have 2-3 days between

 

[jmez]

Work to a heavy 1 rep OH squat

9-15-21
Chest to bar pull ups
Burpees
Thrusters 95#

 

[Daubsnu1]

35 minutes on the elliptical last night...kept heart rate 125-135. I'm 50.

Burned 415+ calories....back at it tonight.

Just wish my shoulder tendinitis would heal completely so I could hit weights again.

 

[Cant hit em]

Timed
Min 1-4 establish 1x5 max front squat
Min 4-8 establish 1x3 max hang clean
(No dropping bar)
Min 8-12 establish 1x1 max clean
*full cleans on all

Then 15.1
9 min amrap
15 t2b
10 deads #115
5 snatch #115




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[steelheadmike]

I’ll jump in:

Hike-
4.71mi
1000’+ vert
1hr 40min
W/ 50lb sandbag + water in th Exo crib

 

[Grady.J]

Short on time today.

3 rounds of:
5 min step ups with a weighted pack
10 left/10 right/10 two hand KB swings

 

[TripleJ]

Work to a heavy 1 rep OH squat

9-15-21
Chest to bar pull ups
Burpees
Thrusters 95#

That looks like another nasty one...

 

[mtwarden]

welcome aboard steelheadmike!

Tiny Elvis and I got a good 7.5 miles in today- had several squalls hit us on our hike

 

[Grady.J]

Squats 3x5
Fighter pullup program progression
4x8 DB shoulder press
3x12 preacher
3x12 machine dips

C25K running program progression

 

[molliesmaster]

Took Tuesday off

Wednesday 1/31/18:

Deadlift 5-5-5-5-5 reps

DB shoulder press 2 sets of 12
DB curls 2 sets of 10

 

[jmez]

5 rounds for time
20 cal row
10 thrusters 115#

 

[mtwarden]

Tiny E and I got 3.5 miles in this evening; 142 miles for the month (88 for Tiny E! )

 

[Monitercreek]

Beep test

21 min cap
21-15-9
Wall balls
Pull ups
Thrusters 95#
Box jumps
KB Swings

 

[jmez]

^^^ Did that last week. It sucked.

 

[molliesmaster]

5k trail run with pup.

Success:

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[TripleJ]

18 Min AMRAP:

50 x Wall Balls
40 x Deadlifts, 135 lbs
30 x Burpees
20 x Power Cleans, 135 lbs

 

[jmez]

"Hammer"
5 rounds, 90s rest between rounds
5 power cleans 135#
10 front squats 135#
5 jerks 135#
20 pull ups

 

[mtwarden]

^ well looks like they got the name right on that one

 

[Cant hit em]

Theyve reversed the #’s on a couple workouts and it kills me
From: 21-15-9
To: 9-15-21

Amazing just a small tweek hell of difference


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