Wod

[sahunter06]

15-10-10
deadlift
single leg db squat
walk the box 3x
single leg extension 3x20
single leg curl 3x15
db lateral raises 3x20 with static pause 1:00

suicides 4x40 after every other movement

 

[mtwarden]

well the air (smoke) improved slightly, from Unhealthy to Unhealthy for Sensitive Groups, so was up at 4:00 with Tiny Elvis for 3 miles and 600'

 

[Btaylor]

Chipper
15 ass bike cals
100 double unders
15 ass bike cals
75 ab mat sit ups
15 ass bike cals
50 reverse lunges
15 ass bike cals
25 burpees
15 ass bike cals
25 burpees
15 ass bike cals
50 reverse lunges
15 ass bike cals
75 abmat sit ups
15 ass bike cals
100 double unders
15 ass bike cals

I got some other names for that besides Chipper.

 

[Btaylor]

10 rounds with vest

run up/down 6 flights of stairs
10 db squats 2x55#

 

[TripleJ]

20 Minute Alternating EMOM:

-15 cal row/C2 bike/ski
-3 snatches @ 80%
-15 cal row/C2 bike/ski
-3-5 Bar MU + 10 push-ups

 

[jmez]

30 min AMRAP
20 row cals
15 burpee box get overs 30'
10 power cleans 185#

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[mtwarden]

deadlifts 3/3/3+/10 @ 70/80/90/70% of 1RM
overhead press 3/3/3+/10 @ 70/80/90/70% of 1RM
lunges 3x30 yds
chinups 20-20-18
core

 

[Cant hit em]

3 Supersets
10 good mornings 30% of back squat
10 barbel row

This sucked.

10 min amrap
15-12-9
Deadlift #225
Box jump


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[Btaylor]

6 rounds with vest outside. Start time windchill was 103.

400 meter run
10 50# sandbag back squats
10 sandbag curls

 

[ScottRK]

^ ...103 and I’ve told my wife AR was one of the places I’ve thought of moving to after being there a few times.

 

[Btaylor]

^ ...103 and I’ve told my wife AR was one of the places I’ve thought of moving to after being there a few times.

We have all 4 seasons down here... Fall, Winter, Spring and WTH

 

[TripleJ]

6 rounds for time:

-150m dual dumbbell farmers carry
-14 sit-ups
-14 alternating jumping lunges


10 rounds of 15 seconds on/15 seconds off (alternating)
-handstand hold
-chin-up hold

 

[JasonWi]

Cardio only day:

2.28 mile dog walk

40 minutes on the stair matrix/200 floors

20 minutes of spinning/4.90 miles

 

[Jonathan Hemlock]

3.6 mile run
3x stair intervals with 367 steps/167’ per, rest on descent
It’s 86F here and I think it’s miserable. No idea how some of you guys are working out in 100 degree heat!

 

[sahunter06]

We have all 4 seasons down here... Fall, Winter, Spring and WTH

We do too in GA. Today it was 105 WTH season! sprint workout was really fun today! Felt like I was sucking steam through a plastic bag.

 

[sahunter06]

15-12-12
no rest between movements

High incline db press 80’s
seated cable rows
cable flys 3x25
front pull downs
dips 3x20
standing db lateral raises
seated lateral static hold 15’s for 1:00 then 20 reps
db farmers carry with 90’s 2x40yds -

suicides 6x40yds
1:00 rest

 

[mtwarden]

3 mile (600') recovery hike early this morning with Tint Elvis, surprisingly my wife joined us too

yesterday was a pretty big day 23 miles and 6300' of gain

 

[Btaylor]

We do too in GA. Today it was 105 WTH season! sprint workout was really fun today! Felt like I was sucking steam through a plastic bag.

Right now it is 89 actual / windchill of 99. Supposed to hit 100 actual later. Same for tomorrow while we are spraying plots and doing some small burns. May have to carry a bottle of water tomorrow.

Yesterday's workout time was spent on a weedeater. I think for edging, let's call that a reverse left arm farmer carry right arm clean. Trimming must be a walking russian twist. 2 rounds, my yard and the elderly lady next doors yard.

 

[Cant hit em]

Back squats 3 sets
1x3@80% rest 2 min 1x10@60%

4 sets every 5min
2:00 cardio of choice (run,row,erg,bike)
1:00 front rack kb static hold
8/8 Bulgarian split squats


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[Btaylor]

Back squats 3 sets
1x3@80% rest 2 min 1x10@60%

4 sets every 5min
2:00 cardio of choice (run,row,erg,bike)
1:00 kb static hold
8/8 Bulgarian split squats


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Can you explain the kb static hold? What position?