Wod

[mtwarden]

^ good looking pup

 

[InkedElkSlayer]

Little over 2mi run this a.m.

 

[sargent]

3 miles with a 25# pack this morning.

 

[jofes]

A Kansans version of mountain prepping, it's only 77 step, 30 laps in an hour with 45 lbls.

 

[mtwarden]

nice, steep 6 miles for Tiny Elvis and I, beat the rain by about five minutes

 

[Lil-Rokslider]

4x8 push press, building in weight to heavy set of 8


Then:

Kelly
5 Rounds of
400 M Run
30 Box Jumps
30 Wall Balls


PR of 26:50 this morning

 

[FlyGuy]

10-9-8-7-6-5-4-3-2-1

- DB box step ups (2x50# db & 24” box)
- Chest-2-Bar pull-ups
- Wall Balls (20#)

300m run between each round

43:04 RX


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[Cant hit em]

High country 2 miles fishing a lake up there with the pup

10 min emom
2 snatches at #155

10 min emom
2 clean and jerks #185

Tabata of each
Barbel row #135
Shoulder press #95
Front squats #135

 

[evergreenethos]

Quick 4.25 mile hike (more like mud walk) today. Didn’t weigh my pack but it felt like mid 30’s.

 

[sargent]

8 miles with a 25# pack today.

 

[InkedElkSlayer]

2 set warm up
Hip flexor
Counterbalance Squats
Elevated heel front squat
Wall Tibia calf raises

10 sets, no rest
DB racked squat-20s up to 65s x 10
(AB) Weighted Bench Frog Kick- 10 x 10

90sec. Farmers Carry- 75s

 

[mtwarden]

5 miles on the trails with my wife and Tiny Elvis; getting a lot of new wildflowers popping

 

[evergreenethos]

I was able to talk my wife into joining me today! I happily sacrificed some distance for the pleasure of her company. We did a little over 3.5 miles and I had the same pack as yesterday ~30-35ish lbs

 

[InkedElkSlayer]

Chest/Bis

4 Warm up sets
DB Bench- 25/35/45/55 x 15
DB Curl- 15/20/25/30 x 12
DB Push Ups- 15

4 sets
DB Incline Bench- 75 x 6
DB Hammer Curl- 35/40/40/40 x 10

No rest and did a little finisher…
DB Fly- 35 x 12
DB push up- 15

 

[FlyGuy]

EMOM12:
- 5R/5L DB split jerk
- 8R/8L DB single leg DL
- 5 Strict Pull-ups

Then “The Chief”
301, RX (18 pts/round)

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[JasonWi]

6 sets of DB incline bench 35-80
4 sets of lateral raises 15-20
4 sets of DB tricep kickbacks 20
4 sets of oblique twists
4 sets of seated leg extensions 45-75
6 sets of barbell decline bench press 155-285
3 sets of cable flys 15-20

2.77 mile dog walk yesterday and 40 arrows from 20-50 yards

 

[mtwarden]

A beautiful 5 miles (1000') on local trails w/ Tiny Elvis

 

[TripleJ]

Great work everybody, you guys are killing it!

3 minute EMOM:
4 back squats @ 65% (245)
1 minute Rest
3 minute EMOM:
3 back squats @ 75% (265)
1 minute Rest
3 minute EMOM:
2 back squats @ 80-85% (295)


3 rounds for time:
6 bar MU
12 deadlifts @ 225 lbs
300m run
2 minute rest

 

[sahunter06]

Got one in early before flight out to Chicago

Warm up 2x20 135
Incline 4x15/10/10/20 165/205/205/115
db barrel/ push up failure 4x15 45#s
Plate raises 35# 4x20 or fail
Cable lateral raises to fail

 

[mtwarden]

strength train this afternoon

5 sets of
squats 5 reps @ 70% of 1RM
bench 5 reps @ 70% of 1RM
pullups 12 reps
rest 60 seconds