Wod

[Cant hit em]

Partner wod

30 min amrap
Partner 1 does :
2 rds
5 t2b
10 push up
15 ground to oh #95

Partner 2 does cals on ass bike

( switch when partner complete 2 rds)


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[sargent]

21 miles hiking last week. 13 with a 40# pack, 6 with a 75# pack, 2 with a 15# pack.

 

[mtwarden]

what a difference a day makes! smoke is gone with a high only in the low 60's

4 miles and 800' with a 40-ish lb pack, accompanied by my wife and Tiny E

 

[Cant hit em]

Back squats
build to a heavy single
Then -10% for 2x4


20 min emom
1: max reps bench press #135
2: max sit ups
3: max box jump overs
4: max double under
5: rest


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[Btaylor]

Back from CO. 6 days of hunting in the San Juans. 39.4 miles covered and 10,400' of elevation gain over those 6 days. Plus another 9.7 miles hiking with my wife that had roughly another 5,300' of gain.

 

[mtwarden]

^ how was the hunt?

 

[Btaylor]

^ how was the hunt?

Had 9 elk in recurve range and the only one to show me some ribs was a spike. Didnt do much good with a cow tag in my pocket. Just could not get a cow in shooting position. It completely sucked and was completely awesome at the same time. Learned a bunch more about the unit which I hope will pay dividends going forward.

 

[mtwarden]

if I’m getting into elk I figure it as a success; my wife only thinks it’s a success when she can grab elk out of the freezer

 

[mtwarden]

nice cool evening- mid 50's with a breeze; Tiny Elvis and I hit the "hill" 4 miles and 1300' gain in the first two miles

 

[sahunter06]

Cable flys 2x30 warm up

3x12-15
Incline press
Inverted decline barbell
Dumbbell push up
Cable flys
Db static hold then lat raises
Drive the bus with 25# plate
Heavy db shrugs #90s

 

[Cant hit em]

Front squats
Build to heavy 1x1 with
3 sec pause in bottom

Every 3:30 x 4sets
25 Russian kb swings #70
25 cal row
Max alt pistols with remaining time

:30 rest between sets

 

[Btaylor]

5 rounds of

1:30 treadmill sprints
10 DB cleans #65 db
10 push ups

 

[sahunter06]

T bar pull down 2x30 warm up
3x12-15/ failure hypertrophy

wide grip pull up
Barbell bent over low row with t bar #155
db bent over high row
T bar front pull down

1:00 rest

 

[mtwarden]

5 miles, 1100' with a 40 lb pack- accompanied by my faithful companion Tiny Elvis

 

[sahunter06]

Single leg ext 2x30 warm up 4 sec intervals

4x12-15 hypertrophy
High bar full squat
Leg press ( wide and narrow ) same set
Single leg squat
Leg ext
Calves

 

[mtwarden]

deadlifts 10-9-8-7-6-5-4-3-2-1 @ 65% of 1RM
overhead press 10-9-8-7-6-5-4-3-2-1 @ 65% of 1RM
chinups 14-13-12-11-10-9-8-7-6-5

that gets the ticker beating a bit

 

[Cant hit em]

Clean grip Deadlifts 2” deficit
Build to heavy 3x3

This had quads burning
5 rounds
15 cal ass bike
6 hang squat cleans #155

1:30 rest between rds

 

[mtwarden]

up early with TE for 3 miles and 600'

 

[Btaylor]

6 rounds

5 pullups
10 pushups
run up/down 15 flights of stairs

 

[VinoVino]

Got a good run in this week and a 4 mile urban hike with 600’ elevation gain. Hitting the mountains this weekend to scout and carry a weighted pack.