Wod

[mtwarden]

up early for 4 miles and 900' with Tiny Elvis

 

[jmez]

Yesterday

4 rounds
30 cal ass bike
12 box step ups
7 devil presses 35#

 

[Lelder]

3 rounds of the mini leg blaster on Monday and today did the squats and regular lunges portion holding 8lb kettlebells.

 

[sahunter06]

Yesterday
15-12-10
80# kettle ball elevated squats
Weighted 20” box step ups
Single leg curls
Single leg extensions
Weighted calf raises 3x30
Single leg kettlball squat

Run work 1 minute between sets (40 yards)

 

[TripleJ]

20 minute Alternating EMOM
-15 cal row/bike/ski (alternate each rd)
-6 power snatches @ 60%
-15 sit-ups
-15 toes to bar

 

[jmez]

2 rounds
50 air squats
40 alt DB snatches 50#
30 push ups
20 ski erg cals
10 burpee pull ups

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[ScottRK]

Morning 5/3/1 3’s day squats and OHP. Chins and dips.
Then afternoon 485’of bleachers followed right after with 3.5 miles of easy trail 25# pack on both.

 

[mtwarden]

gym after work

deadlifts 5/5/5+ @ 65/75/85% of 1RM
overhead press 5/5/5+ @ 65/75/85% of 1RM
lunges 3x 30 yds
chinups 20-18-14 (I've done better on these)
core

 

[Cant hit em]

3 supersets
10 good mornings
10 barbel row

50 unbroken Russian kb swings #53

10 min emom
Min 1: 12 cal ass bike
Min2: 3 deadlift+3 barf acing burpee+3DL
#225

 

[Btaylor]

5000 meter row in 21:30.

 

[mtwarden]

up before the crack of dawn- decently cool (upper 50's), but still a lot of smoke- hill workout with Tiny E- 4 miles and 1300' in the first 1.5 miles- it's a tiptoe most of the way!

 

[Btaylor]

up before the crack of dawn- decently cool (upper 50's), but still a lot of smoke- hill workout with Tiny E- 4 miles and 1300' in the first 1.5 miles- it's a tiptoe most of the way!

Looks like we are finally about to have summer time down here. 75 at daylight and headed for upper 90's and they are talking about triple digits by next week. At least the humidity is only 88% right now, lol.

 

[mtwarden]

I don’t love getting up at 4:00, but will do anything to beat the heat. However the smoke is the wildcard, doesn’t matter how early I get up, if the smoke is thick I’m screwed.

This is (thus far) the hottest summer on record here (records going back about 120 years)- if it was up to me there would be three seasons and summer would be shit canned!

 

[TripleJ]

30 minute AMRAP:

-1600m C2 bike
-300' (150R/150L) Single OH upright KB-hold walk
-3R/3L KB Turkish get ups
-2:00 rest

 

[jmez]

4 rounds
400m ski erg
400m run
400m row
800m ass bike

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[shagles]

Yesterday:
6 sets - 3 front squat, 6 back squat (50% 5RM)
5 sets - 8 rear foot elevated split squat, weight overhead (25% body weight)
5 sets - 12 RDL (70% body weight)

 

[sahunter06]

15-12-10-10
db incline 80-90s
Db bent over row 90s
medicine ball diamond push up 4x15
reverse grip pull downs
Ez bar Skull crushers 3x20 super set with ez bar close grip to failure
dips 3x15
db hammer curls 35- 45s
db shrugs 100s

speed work between every other movement

 

[Cant hit em]

Back squat drop sets
3 sets like this
1x3@83% 1x10@63%
Add #5 or #10 each set
Finished at #320x3 and #235x10

Tabatas #35 db
Db floor press
Db Reverse lunge
Sit ups

 

[mtwarden]

4 miles and 1300' with my wife, grandkids and Tiny Elvis- my granddaughter can now cross off Mt Helena

 

[MWagner01]

Today
Supersets of:
Weighted pack lunges
Weighted pack squats
weighted pack step-ups

Sit-ups
Push-ups