Wod

[nettereo16]

Monthly Murph 39:39, no vest.
Happy 4th!

 

[ScottRK]

Intensity Wk# 21 prevost sample ruck plan
3x15 min 2 min rests. 80# 1.6 mi/ 279’

 

[mtwarden]

I'm back and alive- barely. If this wasn't my toughest trip, it's definitely in the top 5. 48 miles in two and a half days with 13,100' of gain. It wasn't the miles or the gain that made it the toughest, it was some of the worst bushwhacking I've done- thick alder, probably the some of the worst blowdown I've encountered (most of on "trails"!) and searing heat into the low 90's. I'm cut up, bruised up and sunburn, but other than that good to go

fortunately plenty of this though!

 

[mtwarden]

4 mile (and 700') recovery hike with my wife and Tiny Elvis.

I'm going on a eating bender now, they usually last about two-three days

 

[ScottRK]

they usually last about two-three days

I had one that lasted 2-3 yrs. Ever heard of Waffle House and Golden Corral??. Never got over 230 though.

Did 2k row.today Then later got in a 4.2 mi hike.

 

[Cant hit em]

Deload week

Back squat
3x5@65%

2 rds
3 min
Max wall balls
:30 rest
2 min
Max kb swings #70
:30 rest
1 min
Max goblet squat

2 min rest between rds

 

[Btaylor]

Yesterday was running hill repeats. 2.5 miles 585' of gain.

 

[mtwarden]

3 miles and 600' for Tiny E this morning, finished before the sun even rose- our weather still sucks

 

[TripleJ]

Yesterday
10 Minute EMOM:
1 Back Squat @ 93%

1:00 on/1:00 off x 6, alternating (AMRAP)
-Ski cals
-Push jerks @ 50% 2RM
-echo bike cals




Today
Every 2:30 x 3
6 Front Squats @ 80% 1rm

For Time:
5 x 400m run, 1:00 rest between each set

 

[GreenNDark Timber]

Morning Workout
For Time:
- 1.5 Mile Run
- 40 Push Press - 95 lbs
- 120 Double Unders
- 30 Push Press - 95 lbs

Lunch
- 4.6 Mile trail run, 470 ft elevation gain.

 

[Cant hit em]

Every 1:30 x 6
1 push press+2 push jerk
Build in weight

4rds
3:30 amrap
8 push jerk #155
10 chest to bar
12 cal ass bike

1:30 rest between rds


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[mtwarden]

my wife joined Tiny Elvis and I this early morning for 4 miles and 700'

 

[Btaylor]

2 goblet squats with 80# db
4 cleans 80# db
6 burpees

for 15 rounds

 

[GreenNDark Timber]

Morning Workout
7 Rounds:
3 Snatch - 80% of 1RM

Lunch
5.5 Mile mountain bike ride, 650 ft elevation gain

 

[TripleJ]

12 Minute Alternating EMOM:
-50 Double Unders
-2 (1:1) Full Snatches, Building from 60% 1RM

8 minute AMRAP:
10 Alternating Hang Dumbbell Snatches (50 lbs)
10R/10L Single Arm Dumbbell Shoulder to Overhead
10 Burpee Box Jump Overs 24"

 

[Cant hit em]

Sumo deadlift moderate weight
8-6-6-4

Then this bullshit

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[Btaylor]

Wife had a tennis match so I drove up to the archery range and re-verified my 40 yard eye calibration set for the recurve. Shot for about an hour. Doesnt sound like much but for me shooting that 57# recurve for an hour is a workout.

 

[mtwarden]

4 miles and 800' on the trail this morning w/ Tiny E. We're going into the Elkhorns tomorrow for a little peak bagging and fishing

 

[mtwarden]

strength trained this afternoon

deadlifts 5/3/1+/10 @ 75/85/95/70% of 1RM
overhead press 5/3/1+/10 @ 75/85/95/70% of 1RM
lunges 3x30 yds
chin-ups 20-20-20
core

 

[Cant hit em]

Yesterday
Set a 1 rep max front squat for new cycle
#315

Grace
2:09


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