Wod

[state637]

"Kelly"
5 RFT
400m run
30 box jumps (step down)
30 wall ball shots

 

[TripleJ]

15 minutes to build to a heavy 1 rep back squat

"Helen"
3 rounds for time:
400m run
21 KB swings 53#
12 pull ups


3 rounds (not timed)
10 toes to rig
20 banded pull aparts
30 second handstand walk

 

[mtwarden]

5 miles 1300' hill workout w/ Tiny Elvis; we left for the trail at 10:00 AM, tomorrow we'll go a little earlier- neither Tiny Elvis or I do well much above 70 degrees

 

[dtrkyman]

Chest work at the gym followed by a hike.

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[InkedElkSlayer]

A.M.
5 sets, no rest
Bench- 45/95/135/185/205 x 20/20/20/15/10
Barbell Curl- 45/45/55/65/75 x 15/15/12/10/10

DB Bench- 75s x 12
DB Curl- 30s x 10
Push Up- x 35

P.M.
2.5mi run followed by 20min of Step Ups with 55lbs

 

[alindsey1237]

4 Rounds
.5 mile run
40 KB swings @44
10 pull ups

$out 500 yard 25# DB carries

Total time 28:49


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[Blacktocomm]

Did a "scouting" trail run in an area I was thinking of for high buck.

6.5 miles, 1200 ft gain

Small Deer sign, cougar prints, no bear sign. A no go during high buck.

 

[sargent]

3 miles with a 30# pack
10 minutes step ups with 85#

 

[rharbaugh]

Four rounds

Push-ups - 15
Sit ups - 15

45sec rest

Pull ups - 5
Tricep pull-down - 10

45 sec rest

Air squat - 15
Overhead press - 10


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[sahunter06]

Push
Suicides b/t each set 4x40 yds
Incline db press 15/10/7/6 75/80/90/90s
Barbell press 20deg incline 12/8/6/ 175/195/195
Cable flys 15/12/10

Plate laterals 17/15/12 25# plates
Front raise with barbell 16/14/10

Cable pushdown slow 15/12/9
db hammers 15/12/8 30/40/50s

Cable skull crushers 20/16/15
Standing db curls 12/9/7 35/45/45

 

[mtwarden]

5 miles (1000') for Tiny Elvis and I, much better early (upper 50's)! Did spy a hobo camp 1/4 mile below one of the trails-5-6 tents; between shitty dogs and hobos, always a reason to carry my j frame

 

[InkedElkSlayer]

5 miles (1000') for Tiny Elvis and I, much better early (upper 50's)! Did spy a hobo camp 1/4 mile below one of the trails-5-6 tents; between shitty dogs and hobos, always a reason to carry my j frame

You need to visit Missoula more often. You didn’t see hobos, you saw votes.

 

[InkedElkSlayer]

This morning

7 sets
DB Arnold Press- 20/25/30/35/40/45/45 x 10
Hex Bar Shrugs- 60/110/150/200/210/210/210 x 10, 6s at 210
Line Digger (neutral grip) pull ups- 8
Med Ball Slam- 25lbs x 10
Did 5 slow and low squats or front squats with the bar for active rest between rounds

DB Clean & Press- 30s x 30
Farmer’s Carry- 75s

 

[mtwarden]

You need to visit Missoula more often. You didn’t see hobos, you saw votes.

My daughter lives there, fairly close to the Clark Fork where they had that giant hobo camp- evidently they finally closed it down- there were people that built shanties and even had tv antennas! WTF?

 

[state637]

Every 12 minutes for 36 minutes (3 sets)
800m run
30 burpees
800m run
Rest remainder of time left, earn your rest

 

[CRJR45]

Three mile walk with a 40lb pack .

 

[sargent]

2 miles today.

 

[CRJR45]

Gym day
1913 steps for 120 floors , heart rate of 143
Hanging leg lifts 2x15
Hanging knee lifts 2x15
Bicep curls 3x15@80lb
Tricep extensions 3x15@120lb
Lat pulls 3x15@120lb
Seated row 3x15@120
Tricep press 3x15 @120
Back extensions 3x15 @ 180lb

 

[InkedElkSlayer]

Yesterday evening after work:
2.5mi run followed with 15min of Step Ups with 55lbs

This morning:
2.75mi run followed with 30min of Step Ups with 55lbs

 

[TripleJ]

9 minute alternating EMOM: (3x through)
-20 (10R/10L) lateral wall ball throws
-0:20 second sprint on assault runner
-4 snatch pulls @ 80% w/ 2 second pause at the knee and 2 second pause at the pocket position

12 minute AMRAP:
-50 double-unders
-15 hang power snatches 75#
-250m run

3 rounds:
-10 toes to rig
-20 banded pull aparts
-30 seconds handstand walk