Wod

[Cant hit em]

Push press % of 5rm
2x5@70%_2x5@75%_2x5@80%

3 rounds for time
800m row
200m kb suit case carry #53’s


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[Btaylor]

Been nursing a low back strain for several days so pretty much straight cardio on the eliptical or treadmill. Yesterday was 30 minutes at 15% incline 3mph.

 

[JasonWi]

6 sets of DB flat bench
6 sets of heavy battle ropes
6 sets of lunges carrying a sandbag
4 sets of stiff legged DL
4 sets of side planks with flys.

 

[hunting1]

40-min fun time:

2,000 M Row
200 Double Unders
2-mile run

1,000 M Row
100 DU
1 mile run

Good little pre Murph!

 

[mtwarden]

5 miles and 900' for Tiny Elvis and I this morning.

 

[ScottRK]

4.8 mi 650’, found some state ground hills not far. Had 1- 39-52 degree 90 footer off trail. I’ll be working on some laps on that later. Felt which muscles those leg blasters work anyways.

 

[JasonWi]

5 sets of KB thrusters
5 sets of KB swings
5 sets of situps holding a sandbag overhead
4 sets of oblique raises
4 sets of planks
4 sets of mountain climbers
3 sets of farmers and waiters carries at the same time

All sets 10-15 reps

Not going to lie, my gas tank was empty by round three..had to gut my way through the rest.

 

[mtwarden]

Headed out soon for the Bob Marshall Open; this will be the seventh year I’ve toed the line. Always a lot of suffering, but the highs always outweigh the lows- so I keep going back

See you guys in 3-4 days.

 

[TripleJ]

For Time:
1 mile run
30 shoulder to overhead @ 40-50%
15 burpee over bar
800m run
20 shoulder to overhead @ 50-60%
10 burpee over bar
400m run
10 shoulder to overhead @ 60-70%
5 burpee over bar

 

[jmez]

Partner Wod's last two days

5 rouunds
100 double unders
50 cal ass bike
30 wall ball shots 20#
10 power cleans 155#

2 rounds
40 box jumps, (no stepping)
40 Pull ups
40 KBS 53#
40 Goblet walking lunges 53#
40 push press 95#
40 Burpees
40 abmat sit ups

 

[Cant hit em]

Deadlift %of 5rm
2x5@70%-2x5@75%-1x5@80%

4 rounds
18 cal row
12 burpee
9 box jump overs
7 deadlifts #185


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[JasonWi]

5 mile hike, 1040 feet elevation gain and loss with a 40# pack.

 

[Cant hit em]

a few miles up around 9500ft with my daughter

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[Jonathan Hemlock]

11 mile trail run with 4K’ gain. Solid couple miles of running on firm snow, which was fun.

 

[ScottRK]

Sun. 3.6 mi,390’ 90 min. 65# pack

 

[JasonWi]

6 sets of DB flat bench
5 sets of DB incline bench
4 sets of heavy battle ropes
4 sets of KB swings
4 sets of KB thrusters
4 sets of farmers/waiters carries same time

 

[mtwarden]

Another Bob Marshall Open under my belt; will be licking my wounds for awhile me thinks

Day 1 32 miles and 7100' of gain
Day 2 27 miles and 5100' of gain
Day 3 22 miles and 3400' of gain

lots of blowdown to contend with, lots of snow to contend with, lots of high water to contend- all in all, a typical Bob Marshall Open

 

[TripleJ]

Yesterday was Murph


Today:
12 minute EMOM
1 full snatch + 1 high hang snatch @ 60%
Minutes 3, 7, 10: 12 box jumps @ 24”

6 minute AMRAP:
-12 alt dumbbell snatches 50 lbs
-6R/6L single arm overhead dumbbell lunges

 

[jmez]

5 rounds
5 power cleans 185#
10 toes 2 bar
15 walking lunges per leg
20 cal ski or bike

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[mtwarden]

3 miles and 600' recovery hike with TE