Wod

[boom]

Still jogging. Did a slow gentle two mile steep uphill run. I thought my heart was gonna beat out of my chest.

 

[Poser]

Had a real good one for hunting applications this morning.

In teams of 3, the bar can never touch the ground -must be handed off, held and carried throughout the entire workout. 10 burpee penalty of the bar touches the ground.
95 lbs

90 Thrusters
400m Run (with bar)
90 Pullups
800m run (with bar)
90 Power Cleans
1 mile run (with bar)

Took my team 40:11. Fastest time was 35 something. We did the run with 2 people holding the bar and swapped a person out every 200m. It was 95 degrees this morning and the sun was beating down, so we ended up walking some of it. We did the thrusters and cleans in reps of 5 with quick handoffs and the pullups in reps of 10 while the other 2 guys held the bar.

 

[mohawk32]

5x1 push press working up to a 1RM.

For time:

10 Rounds

10 Wall Balls
10 KB Swings
10 Box Jumps

24:55

 

[mohawk32]

Back squat %1RM

3(70%) 2(80%) 1(90%)
Repeat.

Barbell reverse lunge 3x5

5-4-3-2-1

Wall walk
Clean
Role climb.

 

[PA 5-0]

Did a awesome group ride yesterday: From Philly to Atlantic City-- hammered out 64 miles in 2hrs57min. Shaved 16mins off last year. All the weighted hikes have really strenghtened my legs. Had plenty left at the finish line. Sheep ready!!

 

[jmez]

Row 5K

19:08

 

[Poser]

Deadlift 5x75% 3x85% 1x95%
Shoulder Press: 5x75% 3x85% 1x95%

Strict Rings Dips: 3x10

3 Rounds for Time:

20 Pistols (alternating)
15 Burpees
10 strict pullups

 

[boom]

Couch time. Nursing a sore hip.

 

[justinspicher]

Starting back on posting here again, now that the move to Kansas is over.

Yesterday-9.5 mile run, 89 minutes, I didn't realize Eastern Kansas had so many hills......
Today: 4 RDS of 31 squats, 31 pushups, 15 pullups, 3 head to handstand pushups

 

[mohawk32]

7x3 floor press at 80% of 1RM bench press.

10 Rounds:

250m row
10 burpees

 

[jmez]

Hiked 3.5 miles in the hills with 50# in the pack.

 

[justinspicher]

Run, 5.3 miles with plenty of hills. Around 48 minutes.

 

[KHNC]

Sunday 5 mile mtn ruck 40lbs
Monday 1 mile run 10 rope climbs 50 pullups 150 pushups
Tuesday 1 mile run 9 rounds kickboxing 100 pullups 150 pushups

 

[Poser]

Had another good backpacking related WOD today -real lung expander with weighted step-ups in the middle.

5x 2 Cleans + 1 push jerk every 60 seconds.
Heaviest possible, but not to failure

2 rounds
400m Sprint
8 strict pull ups

*40 barbell step-ups from the front rack position / 20 inch box (20 each leg, full extension, no pushing off opposite leg) 115/75 lbs

2 rounds:
400m Sprint
8 strict pull ups

 

[jmez]

Not bad today.
10 minute AMRAP

15 box jumps
10 hang cleans @#135

 

[KHNC]

Wednesday workout:

500m run- no ruck

With 40lb Ruck
24 pushups
24 squats
24 walking lunges

X6

AFAP for time: 31:23

Followed up with 55 pullups after.

 

[jmez]

Strict shoulder press 5 sets of 5

3 Rounds
250m row
15 toes to bar
30 goblet squats 53#
60 double unders

 

[KHNC]

Thursday:

9 rounds of kickboxing/circuit training mixed dumbbell training for 30 secs in between rds.

Today:

100 burpees (me and some buddies plan to do 100 per day for 31 days this month)

 

[Poser]

5x1 3 position Power Snatch

3x10 Pendlay Rows (heaviest possible) -good for pulling the bow back

For time:
15 burpees + over the box jump (20 inches)
15 Power Cleans 135/95
15 Burpee + over the box jump
30 Front Squats 135/95
15 Burpee + over the box jumps
15 Push press 135/95
15 Burpees + over the box jumps

 

[Brandon Pattison]

175 burpees
3.5 mile run