Wod

Cant hit em

Senior Member
Joined
Jul 28, 2014
Messages
2,665
Front squat
12 min build to a
Heavy 1 rep with 5 sec in bottom

12 min amrap
300m row
6 db suit case lunge #50’s
12 db sumo deadlift #50’s
6 db front rack lunge #50’s


Sent from my iPhone using Tapatalk Pro
 

TripleJ

Senior Member
Joined
Apr 12, 2016
Messages
963
Location
OR
12 Minute Alternating EMOM
-3 Front Squats @ 75-80% w/ 10 second front rack hold at end of last rep
-15 ab-mat sit-ups


For Time:
40 cal echo bike
12 double dumbbell deadlifts
12 double dumbbell hang cleans
12 double dumbbell squats
400m run
 

sahunter06

Senior Member
Joined
Feb 5, 2021
Messages
166
Location
GA
Tuesday
2x30 close grip front pull down warm up

3x12-15 3 sec eccentric

close grip t bar pull down
Seated low row
Wide grip pull up
Db bent over row
Db static hold laterals
Drop set db angle lat raises
Bus driver plate hold 45 sec #35
 

mtwarden

Senior Member
Joined
Oct 18, 2016
Messages
4,890
Location
Montana
5 miles and 1200' with a 40 lb pack; I was averaging 2.5 mph, considering 1200' gain in the first 2.5 miles and lugging a 40 lb pack- not too shabby

t2rNq1N.jpg
 

sahunter06

Senior Member
Joined
Feb 5, 2021
Messages
166
Location
GA
Hypertrophy arms
2x30 db single arm curl

4- 12x15
Rev grip close bench #185
Preacher standing curls
Weighted dips #30 belt
Single arm cable incline curls
db nose breakers touch shoulder
Cable single arm curl (short head version)
 

Cant hit em

Senior Member
Joined
Jul 28, 2014
Messages
2,665
5x3 hang squat snatch - building yo heavyish

10 min amrap
8 single db alt hang squat snatch #50
16 burpee over db
18 double under


Sent from my iPhone using Tapatalk Pro
 
Last edited:

mtwarden

Senior Member
Joined
Oct 18, 2016
Messages
4,890
Location
Montana
4 miles and 1100' for Tiny Elvis and I this morning; I think we'll be hitting the trail this evening as my wife wants to get a hike in after work
 

sahunter06

Senior Member
Joined
Feb 5, 2021
Messages
166
Location
GA
Single leg ext 2x30 warm up

3 x12-15
High bar front squat
2 position leg press
Walk the box
Single leg ext
 
Top