Wod

[mtwarden]

4 mile hike with the grandkids (and wife and Tiny E)- appears I might have a couple of future trail runners

 

[Cant hit em]

Cleans then this bullshît (thats not my time )

 

[jmez]

20 min AMRAP partner WOD
10 bumper plate thrusters
10 bumper plate burpees
20 bumper plate OH lunges

While one partner is working the other runs 200m with a bumper plate

I didn't have a partner so I just ran 200 at the end of each round

 

[TripleJ]

15 minutes to find 1RM Split-jerk


Then, for Time:
120 Double-unders
30 calorie row
30 Ring dips
30 Alternating Dumbbell Snatches, 50 lbs
30 burpees onto bumper plate
120 Double-unders
13 minute time cap

 

[mtwarden]

Tiny Elvis and I got some serious hill work in this evening, about a 4 mile loop, but the 1st mile is tip-toe steep-about a 1000' gain in that mile

 

[Cant hit em]

Deload week 75% of 1 rep for 3x5 back squats

For time
200m run buy in
Then 5 rds
3 power clean #135
6 push up
9 air squat
200m cash out

Superset 3x8
Weighted push ups
Barbell row

 

[TripleJ]

EMOM 12 Minutes (Alternating)
Bulgarian Split Squats x 12
Deadlifts x 6 (70-75% 1RM)

4 x 400M Run
1 Minute rest between each

 

[mtwarden]

5.5 miles on the trails for Tiny E and I; 14:55 pace which isn't fast if you're running, but not too shabby if you're walking

 

[Cant hit em]

4 sets
Bench press
Deadlift
Military press

Then

1 mile run
50 weighted situps #20
50 pushup
50 air squats
5x100m farmer carry #50 dbs

 

[Smash]

Half mile run carrying 20’s

Renegade row 22 2-4-6-8-10-12
Squat thruster 20-18-16-14-12-10

Half mile run - leave weights behind


Burpee press 10 - 80# Quikrete

1 mile run

Bent over row 20
Curl 10
Over head Tricep 5 - 80#
Deadlift 20
Sit up 25
Squat 25
Curl 10
Overhead tricep 5

Half mile run. Half mile walk cool down (haha) bring weight back (do curls, shoulder raise, overhead carry, shrugs)





Sent from my iPhone using Tapatalk

 

[TripleJ]

Ran the “butte to butte” the local 4th of July 10k today.

 

[Smash]

Ran the “butte to butte” the local 4th of July 10k today.

How you do compared to Cams time?


Sent from my iPhone using Tapatalk

 

[mtwarden]

my wife, Tiny E and I got in a very nice 6.5 miles on the trails this morning- ran into a sasquatch at the top of Ascension Ridge- Tiny didn't seem to be to concerned :4:

 

[Monitercreek]

1776 WOD this AM!!!

 

[TripleJ]

How you do compared to Cams time?


Sent from my iPhone using Tapatalk

I compare as "slower", especially this year .

 

[TripleJ]

Part A
Every 90 seconds for 8 rounds:
10 box jumps, 24"
2 Cleans (Touch-n-go), 1 Split jerk
Add weight every round, work to a heavy set

Part B
90% of heaviest weight from part A
EMOM, 6 minutes
2 Cleans (Touch-n-go), 1 Split jerk

Part C
7 Minute AMRAP
10 Calorie Row
15 Wall Balls

 

[jmez]

800m run

Then 5 rounds
10 clean and jerk 115#
10 front squats 115#
10 bar facing burpees

800m run

 

[mtwarden]

gym today
5 rounds of:

30 situps
10 pullups
60 secs plank
30 pushups

last two sets of pullups I only managed 9

 

[AK Troutbum]

12 mile hike today with a couple of my favorite ladies.

Sent from my iPhone using Tapatalk

 

[mtwarden]

got up early to beat the heat- nice run on Helena Ridge- 15.5 miles

I also signed up for the Elkhorn 50k in August- it was the last slot available! :4: