Wod

[h2so4]

10 min cap, 1 mile run then remainder max meters row.
Rest 5 min,
15 min AMRAP:
5 Pull Ups
10 Hand Release Push-ups
15 air squats.

 

[TripleJ]

Every 2 minutes for 4 rounds:
1 power clean + 5 front squats + 1 jerk
Build to a heavy set


12 Minute AMRAP:
150m run
4 Handstand PU
6 Clean & Jerk 115 lbs
8 toes to bar

 

[Cant hit em]

Can you explain the kb static hold? What position?

Front rack position


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[jmez]

For time
15 ass bike cals
20 bar facing burpees
30 thrusters 75#
15 ass bike cals
20 bar facing burpees
25 thrusters 75#
15 ass bike cals
20 bar facing burpees
20 thrusters 95#
15 ass bike cals
20 bar facing burpees
15 thrusters 95#
15 ass bike cals
20 bar facing burpees
10 thrusters 105#

 

[mtwarden]

got up early to hit the trails with my wife and Tiny Elvis, 3 miles and 600'- still smokey as hell, but tolerable

 

[Cant hit em]

High country scouting mission

 

[sahunter06]

85 in gym today- love the heat

15/15/15
(All reps eccentric 5 sec 3 sec pause ) no full extension TUT

Smith machine wide squat
Single leg 1/2 ext
Sissy squat smith mach
Single leg curls
Calves x25

superset
Barbell reverse close grip press
Barbell drag curl
Cable 1/4 seated curl

 

[sargent]

Last week was a big one for me. I'm two weeks out from a solo peak bagging trip to the Adirondacks.
Sunday: 4 miles with 18# pack
Monday: 4 miles with 18# pack
Tuesday: 3 miles with 18# pack
Wednesday: 15 miles with 15# pack
Thursday: 2 miles with 15# pack
Friday: 36 miles with around 7,000' of gain with 5# daypack
Saturday: 4 miles with the daypack and family
68 miles for the week. I'm going to back off a little as the trip gets closer.

 

[mtwarden]

^ are you doing the Great Range Traverse?

4 miles and 800' with Tiny Elvis early; probably hit the gym this afternoon

 

[sargent]

^ are you doing the Great Range Traverse?

4 miles and 800' with Tiny Elvis early; probably hit the gym this afternoon

I pretty much did the Great Range Traverse last year, except instead of heading back out after Mt Marcy, I summited nine more high peaks over the next two days. My family and I did a big section of the GRT a couple of weeks ago, (from Upper Wolfjaw to Basin mountains.) This trip I'm planning on doing Sawteeth, Blake, and Colvin on day 1, Nippletop, Dial, Dix, Hough, South Dix, Grace Peak, and Macomb on day 2, and Giant and Rocky Peak ridge on day 3. Should be a challenge.

3 miles with a 20# pack today.

 

[mtwarden]

Nice- the GRT is on my to do list- someday

 

[mtwarden]

strength train this afternoon

squats 5/3/1+/10 @ 75/85/95/70% of 1RM
bench 5/3/1+/10 @ 75/85/95/70% of 1RM
pullups 19-17-15
dips 3x30
core

my squats went well today, 4 reps on my 1+; bench well not so much

 

[mtwarden]

3 miles and 700' early with Tiny Elvis, wife even got up and donned a headlamp to go with us

 

[GreenNDark Timber]

The Chief
5 Cycles of 3 Min AMRAP

3 Power Cleans @ 135#
6 Push Ups
9 Air Squats

1 min rest between each cycle, restart the AMRAP

 

[TripleJ]

3.8 miles and 600' with a 40 lb pack this morning.

 

[jmez]

20 min AMRAP
20 push press 75#
20 abmat sit ups
20 box step ups
15 cal ass bike

 

[sahunter06]

This workout blistered me.

4 sets/ reps 18-12 depending on weight
5 sec eccentric movement, then 3 sec pause at the bottom
Heavy weight left at the door


Incline press 70# db
Close grip pull down
Standing low cable flys
bent over rows 65#db
Dips 5 sec down , hold for 3 sec ( 7)
single arm cable bicep curl ( short head )

suicides every other set 4x40 yards

can’t go out for loaded hikes like y’all out west so I just settle for humidity and getting after it on flat land.

 

[Cant hit em]

Tempo Front squats
All sets 5 sec down 2 sec pause in bottom
1x5 @ (9rpe)
-10% for 2x5

3 minutes
Max burpees

Rest 3 min

3 minutes
Max cal ass bike


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[GreenNDark Timber]

6.5 miles on the Mtn Bike. 820' of elevation gain. Got a nice helmet check on the way down....seems to work.

 

[mtwarden]

up early for 4 miles and 700'