Wod

[mtwarden]

4 miles and 800' on the trails with Tiny E early this morning (but not 4:00 AM early! )

 

[AK Troutbum]

Started from about 600’ above sea level.

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[mtwarden]

^ you're getting in some good climbing!

 

[sahunter06]

At 50 by the time I’m warmed up my workout is over!

4 rounds hypertrophy

100# Db incline press 7-9 reps
80# Db bent over rows 12 reps
Dips 15–20 reps
Barbell curls 15-20 reps 95#
85# skull crushers 12 reps
100# Db bent shrugs

1 minute rest

Rogue power bike 15 min

 

[mtwarden]

was hoping to get the grandkids out for a hike this morning, cooled off pretty nicely but the smoke had the air quality in the Unhealthy range so we passed

strength trained at the gym

squats 5/5/5+ @ 65/75/85% of 1RM
bench 5/5/5+ @ 65/75/85% of 1RM
pullups 17-15-12
dips 3x30
core

 

[ScottRK]

Sat- 3.5 mi/610’ park loops

Today Heavy pack day 3x16 min sets ,2 min rests
80# /2.5 mi / 49’ road walk 19:27 pace
That prevost sample plan pack wt. jumped to 45% BW- I’m not going there.

 

[ScottRK]

the time I’m warmed u

Dan John has a workout-“ the warmup is the workout”

 

[TripleJ]

Every 30 seconds for 14 rounds:
2 push press @ 80%


10 rounds for time:
12 wall balls
1 rope climb

 

[mtwarden]

3 miles and 600' this morning with my wife, grandkids and Tiny Elvis; the smoke subsided a bit, but still far from nice

 

[mtwarden]

gave the five minute challenge another go (50 pull-ups/100 pushups) made it with a few seconds to spare, but my last two sets of pull-ups were palm facing- in fairness I did 50 pull-ups yesterday

 

[Cant hit em]

Lots of Kayaking and hiking at 8500ft this weekend had to leave early Sunday because if a fire.

Front squat
5 sec down + 2 sec pause
1x5@ #195 w/tempo
2x5@ #165 w/ tempo

3rds
250m row
12 double db front squat #35’s
6 renegade row
12 double db front squat #35’s
250m row

2 min rest between rds

 

[jmez]

15 min AMRAP
12 cal row
9 thrusters 95#
6 burpees

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[sahunter06]

15-12-12-15 speed circuit 4x

barbell incline press
db bent over single arm row
medicine ball push ups 4x15
high cable rows
plate upright rows
db shrugs
dips 4x20

1 minute rest

 

[Btaylor]

Hill repeats with a 50# pack. 600" of gain.

 

[TripleJ]

3.3 miles on the trail this morning with a 40 lb pack, 400' elevation gain

 

[mtwarden]

5 miles (600') with my wife, grandkids and Tiny E- half way a nice creek to splash about in

 

[ScottRK]

600" of gain

Was that a 25’ hill 2x or a 5’ 10x?

Did 5400 “ of bleachers monday 20 min and about 100 20” step ups.

 

[Cant hit em]

18 min amrap
36 double under
6 hang power clean
9 pull up
(Rds 1-3 #135)
(Rds 4-6 #155)
(Rds 7+ #185)

3 super sets
10 RDL
16 db death march
:45 unilateral farmer carry #53 kb


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[Btaylor]

Was that a 25’ hill 2x or a 5’ 10x?

Did 5400 “ of bleachers monday 20 min and about 100 20” step ups.

If ( ' ) is a foot I thought ( " ) meant both feet. 600' is hopping no?

 

[Btaylor]

2 db hang cleans 2x55# into 2 db bent rows into 2 burpees was a rep.

5 reps plus 5 trips running up and down 3 flights of stairs

For 5 rounds with a vest.

Much higher level of suck than I anticipated.