Wod

[TripleJ]

Every 2:30 for 2 rounds
5 back squats @ 90%


For Time:
1 Mile run
50 sit-ups
10 rope climbs
800m run

 

[Btaylor]

Ascending reps by round 1- 10

Manmakers 2x50 Db's
Up/Dn 3 flights of stairs at the gym.

55 manmakers and 165 flights of stairs total. Pretty high level of suck to this one.

 

[Cant hit em]

Shoulder Superset
12 front raise
12 side raise
12 flys

Every 2:30 for 5 sets
200m run
15 dips
Max time suit case hold with leftover time

:30 rest between sets

All packed up for a couple days in the high country , fishing pack trip with my daughter

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[mtwarden]

^ have fun!

5 miles and 1000' of gain for Tiny Elvis and I this morning- early but not 4 AM early as it's day off

 

[ScottRK]

Third round of my Alpine test -10:00 of 15” box steps/40# . Same height for box jumps.1 min for other tests. 3-6 min rests/42 min total. Overrode the throttle stop on the ticker on those box jumps Humid today.
Wk1 1/29 Wk12. Wk21
Steps. 126. 144. 160
Dips. 14. 20. 31
Sit ups. 18. 21. 17
Chins. 9. 9. 11
Box jump 18. 23. 26
Push up. 21. 31. 37

 

[GreenNDark Timber]

Mountain bike at lunch. 7.1 miles 900 feet elevation gain. Damn this summer heat!

 

[Btaylor]

Mountain bike at lunch. 7.1 miles 900 feet elevation gain. Damn this summer heat!

Could be worse, humanity is only 41% today. Actual temp now is 91 and the wind chill is 94.

 

[mtwarden]

strength train this afternoon

squats 3/3/3+/10
bench 3/3/3+1/10
pullups 18/16/14
dips 3x30
core

 

[JasonWi]

2.58 mile dog walk (active rest day)

Mowed the yard, trimmed a few trees and cleaned house while she's at work (damn I'm a great house wife on my days off!)

 

[mtwarden]

4 miles and 700' with my wife, two grandkids and Tiny E

 

[JasonWi]

Quick routine, more to work up a quick sweat.

3 sets of KB thrusters
3 sets of TRX band (inverted rows)
3 sets of battle ropes
3 sets of rope pulls on a pulley
3 sets of KB Halo twists overhead
3 sets of Bosu ball single legged toe touches(It's more to help improve my balance than anything)

Shot my bow for half an hour, and will be heading out for a walk and taking the fishing poles shortly.

 

[mtwarden]

Half Murph this afternoon 16:05; I think this is the best half I've ever done (no vest- one of these days )- was able to do five unbroken sets of 10 pull-ups/20 pushups/30 air squats; I might have been able to get a sixth unbroken, but pretty sure I'd have to go to smaller sets for a full

I don't run anymore, so 8:00 minutes is definitely right at the edge of how fast I can do with the running

 

[Cant hit em]

Pics from our trip and mileage vs. gain , it was a grind in beautiful country. The Cut throats would not hit artificial lures , the bugs on the water were plentiful.

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[mtwarden]

^ excellent!

 

[jmez]

Partner WOD
40 squat cleans 135#
500m row
8 rope climbs
30 cal ass bike
80 bar facing burpees
30 cal ass bike
8 rope climbs
500m row
40 squat cleans

30 min time cap

Row and bike done together, not split.

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[mtwarden]

3 miles and 700' with my wife, grandkids and Tiny E- wee bit sore from yesterday's half Murph

 

[ScottRK]

Prevost sample ruck wk19.
Intensity wk- Road hike this wk. 62’/2.3mi/ 80#. 3x15min 2 min rests. 19:27 pace

 

[mtwarden]

up and at 'em early, 4 miles and 800' for Tiny Elvis and I

 

[JasonWi]

2.27 mile dog walk
7.17 spinning
6 sets of DB flat bench press
5 sets of DB military press
4 sets of barbell forward shoulder raises

 

[Btaylor]

6 rounds yesterday afternoon.

400m run
10 - 50# sandbag squats