Wod

[InkedElkSlayer]

700vert up my usual PT hike with 30lbs.
I’ll unload, move and spread a yard of river rock this afternoon on a humid, warm and overcast day.

 

[state637]

Strength
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Farmers Carry x 100ft 2-50# DB’s
Station 2 – DB Box Step Ups x 12-16 reps 2-50# DB’s
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

Conditioning
Two rounds for times:
Run 1600m
30 GHD sit ups
40 Walking Lunges with Dumbbells Farmer’s Carry 2-50#
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

 

[mtwarden]

5 miles (700') with Tiny Elvis today, still very smoky- air quality registers Unhealthy; in hindsight probably should have gone to the gym instead- oh well

 

[sargent]

10 miles today.

 

[mtwarden]

6 miles (1200') with my wife and Tiny Elvis- the air improved from Unhealthy to Unhealthy for Sensitive Groups

 

[InkedElkSlayer]

Did another quick 700vert hike with 35lbs then worked outside all day.

 

[state637]

1 mile run
150 push ups
1 mile run
100 WB shots
1 mile run

 

[CRJR45]

Four mile walk with a 32 lb pack in 86 degree heat , Hooo-Boy !

 

[FlyGuy]

Oh God this one was rough (for me anyway)….


Woehlke

3 Rounds, Each for Time:
- 4 Jerks (185/135 lb)
- 5 Front Squats (185/135 lb)
- 6 Power Cleans (185/135 lb)
- 40 Pull-Ups
- 50 Push-Ups
- 60 Sit-Ups

Rest 3 minutes between rounds.

In honor of Brian Woehlke, 29, of Detroit, Michigan

Timecapped at the 42 minute mark, completed 5 of 6 Front squats in the 3rd round. Brutal.

Then 12 arrows at 47 yards


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[Cant hit em]

30 min run on treadmill
Bench press
Shoulder press
Lat pull down
15 min stair stepper


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[state637]

6 mile trail run. It was a great morning for a run.

 

[Cant hit em]

Intervals 3min run 3 min walk x 24 min
Back squats
Bi’s n tri’s
500 steps on stair stepper 8:45


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[mtwarden]

Little hill work with Tiny Elvis- 4 miles (700')- the 700' comes in the first ~ 3/4 of mile- tiptoe steep

Air here has improved to Moderate- much, much better!

 

[InkedElkSlayer]

10 sets of 5, no rest other than adding weight
Squat- 45/95/135/185/225/275/295/315/325/335 x 5
Dead- 45/95/135/185/205/225/245/265/275/285 x 5
Hanging Bar Pull Ups- x 5

Put weights away and then did a set of 30 pull ups on the hanging bar

Ended with 1.5mi hill run

 

[sargent]

6 miles with a 30# pack today.

 

[JD Jones]

4 mile 152bpm 8:59 pace

 

[mtwarden]

strength train this afternoon

deadlifts- 4 x5 @ 70%, 1 x amrap @ 70%
overhead press- 4 x5 @ 70%, 1 x amrap @ 70%
chin-ups 4x10, 1 x amrap

core

 

[sahunter06]

Friday pull
Saturday legs
Single leg TRX squat 18/15/15/15
Wide leg press 15/12/10/10 325/375/465/495
Good morning barbell 20/15/15/10 115/175/225/245
Super sets 3 sec eccentric to failure
Leg exts 18/15/12/12
Leg curls 18/15/12/12
Calf press 50/50/40

 

[CRJR45]

Gym day
1794 steps for 112 floors
Bicep curls 3x15@80
Lat pulls 3x15@130
seated rows 3x15@130
Tricep press 3x15@130
Bicep extensions 3x15@130
Back extensions 3x15@180
Ab crunch 3x15@170

 

[InkedElkSlayer]

This morning:
6 sets, no rest
Bench- 45/95/135/185/195/205 x 20/20/20/10/10/10
Barbell Curl- 45/45/55/65/70/75 x 12

3 sets, 1min rest
DB Bench- 75s x 10/8/6
DB Curl- 30s x 10

2 sets 4-arm Curls- 45 x 25/20