Wod

[dtrkyman]

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[T-town]

79 degrees and 94% humidity before sunrise.
2 mile run and then sprints for 2 miles. 70-80% for 100 yards and then 100% for 100 yards, walk 100 yards and repeat until back home. Power poles along the road/ running path make it easy to break up sprint segments.

Gym for Pull day
Lat pulls 20/18/16/14/8
Seated row 20/18/16/14/12
Bird dogs 20 sec per side after each set of pulls

Pull ups 3 x 3

 

[state637]

Strength
Deads
295x5
315x3
335x1
305x5
325x3
345x1

Conditioning
10 min AMRAP
40 dubs
20 Cossack squats
10 burpee box jump overs

 

[Rusty Shackelford]

4.6 miles with 35lb plate in the pack.

 

[mtwarden]

Up early with TE, 5 miles (900’) with a 50# pack

 

[rharbaugh]

7 mile run, 400’ elevation gain (not bad for Iowa, eh?)


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[state637]

Rare Saturday morning WOD for me..
4 Rounds for time of:
400 Meter Run
20 Thrusters @75#
15 Toes to Bar
10 Dumbbell Box Step-Overs 2-50#’s

 

[sahunter06]

Sat am
Legs
Sumo deads 20/15/12 185/235/285

Compound sets
Quad leg press 15/12/12/11 325/365/425/455
Lying hip thrusts 15/12/12/10

Leg exts 18/15/15/12
Legs curls 20/15/15/13

Calf press 40/30/30/30

 

[mtwarden]

Up early with Tiny Elvis, 6 miles (1100’) with a 50# pack.

 

[state637]

18 mile trail run

 

[RSather528]

2.5 miles with 32# pack today. All week been doing similar walks in addition to a couple miles a day waking the dogs.

 

[mtwarden]

strength train this afternoon- had me breathing hard

3 rds (1 min rest/between rds)

squats 10 @ 65%
bench 10 @ 65%
pullups 15

 

[fngTony]

Average speed was 2.1mph up to the 1.6 mile mark, terrain drastically different from their on. Last climb section was maybe .5mph.

 

[BH2010]

2.5 miles with 60 lbs in the pack. Planned on doing 4, but the heat was slowing me down and I ran out of time. Missouri summers make hiking pretty miserable.

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[fngTony]

2.5 miles with 60 lbs in the pack. Planned on doing 4, but the heat was slowing me down and I ran out of time. Missouri summers make hiking pretty miserable.

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Pro tip, during the summer I’ll just load my pack up and walk around my air conditioned basement

 

[BH2010]

Pro tip, during the summer I’ll just load my pack up and walk around my air conditioned basement

If I had a stair master, I'd do that, but I've got private land with 300 ft ridge lines to go up and down and side hill, and I can check trial cams and look for arrowheads. I just wish it wasn't 90 degrees and 80% humidity.

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[fngTony]

If I had a stair master, I'd do that, but I've got private land with 300 ft ridge lines to go up and down and side hill, and I can check trial cams and look for arrowheads. I just wish it wasn't 90 degrees and 80% humidity.

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That’s a pretty good place to hike not being in the mountains. I just spent three days in Nebraska were it was 102 with 40-60% humidity….yuck!

 

[Rusty Shackelford]

5 min Warmup
Back Squats
4@71%
4@75%
4@80%
4@85%

Front Squats
5@60
5@65%
2x5@70%

MetCon - 4 Rounds
6 power snatch
15 bar burpees
100 DU

Accessory Work

 

[mtwarden]

Up early with TE- 6 miles (900’) with a 50# pack; headed for the range now

1200 mile mark now in the rear view mirror

 

[state637]

Strength
Deadlifts
Took 15 mins and built up to a 3RM for the day.

Conditioning
15 min EMOM
30 Dubs
3 deads at about 70% of todays weight