Wod

[Colby]

1 mile run
3x5 front squat
3x5 press
3x5 pull-ups
25 kB swings
1x10 ab wheel

 

[JasonWi]

2.97 miles jogged

6 sets of wide grip pulldowns
4 sets of narrow grip seated cable rows
6 sets of various tricep exercises

 

[jmez]

Deadlift: work to heavy set of three

15min AMRAP
30 wall balls 20#
20 deadlift 185#
15 GHD sit ups

 

[TripleJ]

10 Rounds for time:

7 C2B Pull-ups
5 Power Cleans 135 lbs
3 Strict HSPU

 

[mtwarden]

Wendler week 19: deadlifts 5/3/1+/10, overhead press 5/3/1+/10- got 5 on my deadlift, but only 2 on my press w/ my 1+ set; weighted lunges 3x50 yards, chin ups 3x13, core

I'm going to do the week 20 de-load week and then lay off Wendler until the Bob Open is over, I'll either go all body weight stuff or just keep the weight light (or both)

 

[Cant hit em]

Dead lifts heavy 1x3 w/3 sec pause mid shin first 2 reps then -10% for 2x3 no pause

One of the hardest WODS after squats yesterday

7 min cap
2-4-6-8-10-12-14
Front rack lunges #95
Db hang power clean n jerk #50
Then
Max reps burpee pullups w/time left

Scores #of burpee pullups , i got 1

3 x superset
8 strict pullups
8 seated dumbell shoulder press #50
8 Kb high pull slow descend #53






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[JasonWi]

Today was more an active recovery day. I have to get new running shoes as my left patella is really sore after yesterdays run.

15 minutes foam rolling/stretching
5 sets seated dumbbell shoulder press
5 sets of lateral shoulder raises
4 sets of machine shoulder presses
3 sets of bicep curls

 

[TripleJ]

Every 2 minutes for 24 minutes, alternating:

30 calorie row/bike/ski
35 sit-ups (20GHD + 15 ab-mat)
15 Devil Presses, 35 lb dumbbells (1st time with these, the name is fitting)

Row 1st round, bike 2nd round, ski 3rd round, back to row for 4th round

 

[mtwarden]

after running the Devil’s Backbone race in the Gallatin Range- I’ve concluded that anything with the word devil in it, will very likely not be fun

 

[D_Eightch]

6 Rounds for Time:
5 Squat Cleans (205/140)
35 DUs

 

[mtwarden]

5.5 miles for Tiny E and I- kind of sultry here this evening

 

[Jason Snyder]

after running the Devil’s Backbone race in the Gallatin Range- I’ve concluded that anything with the word devil in it, will very likely not be fun

That’s a great race, you do the 50?


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[D_Eightch]

Box Front Squat - 12x2 (60%+ monster or mini + 12" Box+50lb chains)

Deadlift - 8x1 (60%+double monster+40lb chains)

Glute Ham Raise - 3min

Sled Power Walk - 600m

Reverse Hyper - 2min

Max Height 2 step Box Jump

Man were those front squats aggressive today, felt very heavy..

 

[mtwarden]

That’s a great race, you do the 50?


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I’ve done the 25 miles four different years, haven’t worked up the gumption to try the 50

 

[Jason Snyder]

I’ve done the 25 miles four different years, haven’t worked up the gumption to try the 50

I would put this as probably my favorite trail race I’ve done. The year I did it I seriously contemplated turning around and doing the full 50.

I think we might plan on this one again next year.


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[JasonWi]

5 sets x 10 reps of goblet squats
8 sets x 12-14 reps of dumbbell benchpress (both incline and flat)
5 sets x 10-12 reps of dumbbell flys
3 sets x 10 reps of seated leg extensions
4 sets of russian twists
15 minutes of foam roller/stretching ( I need to be more consistent about this! I feel soo much better after I do it)

 

[Jon Boy]

Tapered this week with some little work outs. PR'ed burpees and some hikes

Mon- 100 burpees- 6 min 11s
Tues- saw hike/sprints
Wed- 3 mile run

Taking 4 rest days then ill be on my two weeks of critical training!


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[mtwarden]

4 miles with Tiny E this evening- gorgeous evening, 60 degrees with just the very lightest sprinkle-perfect!

 

[mtwarden]

I would put this as probably my favorite trail race I’ve done. The year I did it I seriously contemplated turning around and doing the full 50.

I think we might plan on this one again next year.


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tough to beat the Gallatin Crest for beautiful scenery if you plan it far enough in advance, you can always rent the Windy Pass cabin to stay in

 

[jmez]

3 rounds rest 2 min between rounds
3:00 max calorie row
2:00 max calorie assault bike
1:00 max effort sit ups

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