Wod

[Ashy Larry]

10.5 good miles on the mtb. First mile and half is almost all climb

 

[mtwarden]

5 hot trail miles for Tiny E and I

 

[Cant hit em]

Shoulder press
1x3 rep max
-15% for 1x3 and 1xmax reps

Burner
50 cal ass bike
40 wall ball
30 db snatch #50
40 wall ball
500m row
In 98* heat

 

[jmez]

4 rounds
1:00 max cals assault bike
1:00 max KBS 52#
1:00 max cals row
2:00 rest between rounds

That was mean

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[TripleJ]

Shoulder press
1x3 rep max
-15% for 1x3 and 1xmax reps

Burner
50 cal ass bike
40 wall ball
30 db snatch #50
40 wall ball
500m row
In 98* heat

50 calorie on the bike is always a rough way to start a workout, looks like a good one.

 

[jmez]

Front squat 7x2

12min AMRAP
10 Burpees
25 double unders

 

[mtwarden]

4 miles of heat AND hill training for Tiny E and I, supposed to be back to a cooling trend starting tomorrow

 

[Cant hit em]

Front squat
Heavy 1x1 w/3 second pause in the hole

21-15-9
Clean #135
Ring dip

1000m row

 

[Ashy Larry]

Yesterday AM with kettlebell
Goblet squats
Sumo squats
Deadlift
One arm swings.

Today AM
Pushups
Chin-ups

 

[TripleJ]

Trail run this morning before work, 6-1/2 Miles, 1350' gain

 

[state637]

Yesterday was a grinder....
For time: "Triple Two"
2000m Row
200 D/U
2 Mile Run

Then hit the MTB trail with my son for a 7 mile ride.

 

[mtwarden]

Tiny Elvis and I got in 6 miles on the trails this morning, probably can't call it heat training as it was 70 degrees

 

[mtwarden]

to the gym this afternoon (had to ask directions! )

squats 3x5 @ 80% 1RM, bench 3x5 @80% 1RM, pull-ups 3x10, dips 3x30, core

 

[TripleJ]

14 Minute Alternating EMOM:
-12 pull-ups
-5 heavy thrusters starting from the ground, building in weight from 60% 1RM

For Time:
30 Cal Row
12 Power Cleans 135 lbs
12 Burpees over bar
12 Power Cleans 135 lbs
30 Cal Row

 

[mtwarden]

4 miles on the trails for Tiny E and I, nice reprieve from our recent hot weather- highs in the 50's!

 

[JBrew]

Lazy Friday here:
6x10 Heavy DB press (2 AMRAP @ half weight)
50 pull up
3x10 alternating lunge
300 Jump Rope
100 Push Up
10 Minute HIIT finisher

 

[jmez]

Turkish get ups
4x2 each side

For time
10 sandbag cleans 150#
80 over bar burpees
4000m row
10 sandbag cleans 150#

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[Cant hit em]

Back squats
3 drop sets
1x1 @ 95% rest 2 min 1x4@ 80%

15 min amrap
60 double under
20 hang power clean and jerk #75
60 double under
200m run

 

[dogman11]

24 minutes with partner
9 box jumps
6 push ups
3 135# power cleans
One does a whole set while the other rests
We got 42 sets in so 21 each .....
Then core work

 

[mtwarden]

7 miles and ~ 2000' of gain for Tiny E and I- glorious afternoon in the low 60's!

30 miles on the nose for the week, not bad considering one week after the Bob Open