Wod

[Squirrel Master]

Two mile ruck for me this morning before work.

 

[mtwarden]

strength train this afternoon

squats 5/5/5+/amrap @ 65/75/85/65%
bench 5/5/5+/amrap @ 65/75/85/65%
pullups 20-20-20
dips 35-35
core

 

[sjwfarms]

3 miles

 

[sahunter06]

Legs
Pre exhaust exts/curls 3x failure
Leg press 20/16/14/12 315-425
Hanging leg curl 18/16/16/14
Air squats to failure x 3
Calf press 30/30/25

Treadmill 10-15 deg 2.6 only 10 min. Legs wore out.

 

[Squirrel Master]

Legs or me today too.
Squats 4 sets of 6 reps
Leg press 4 sets of 10
DB walking lunges 3 sets 8/10/12
Leg Ext 3 sets of 10
Romanian Deadlifts 3 sets 8/10/12
Calf raises 4 sets 12/12/20/20
Leg curls 3 sets 8/10/12
Then finished up with some core work.

 

[InkedElkSlayer]

Quick 25min treadmill workout with pre and post stretching

 

[TripleJ]

10 minute EMOM:
-1 split jerk with 3 second pause in the dip, building from 65-70%


12 minute AMRAP:
-10 push press @ 115#
-15 toes to bar
-10 strict HSPU
-15 air squats
-10 cal row

 

[state637]

Strength
Every 3:00, for 15 minutes (5 sets) of:
Back Squat

*Set 1 – 8 reps @ 65% of 1-RM
*Set 2 – 6 reps @ 75%
*Set 3 – 4 reps @ 85%
*Set 4 – 3-4 reps @ 90%
*Set 5 – Max Reps @ 80%
(allow only one full breath cycle at the top of each rep)

Conditioning
For Time:
400m Run
20 Walking Lunges w/ DB Farmers Carry
800m Run
20 Walking Lunges w/ DB Farmers Carry
800m Run
20 Walking Lunges w/ DB Farmers Carry
400m Run

 

[mtwarden]

5 miles (600') with my wife and Tiny Elvis; took awhile, but found a pretty nice tree

 

[sargent]

7 miles today.

 

[sjwfarms]

4.5 miles 700'

 

[dtrkyman]

6 miles mostly scouting for ducks, flushed a bunch of quail but no shots, their really good at flushing on the back side of mesquite with no shot!


Sent from my iPhone using Tapatalk

 

[Squirrel Master]

It's starting to storm here a little bit, so I got a couple miles in on the treadmill this morning.

 

[InkedElkSlayer]

4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 15/15/15/10
Plyos (jump squat/box jump/scissor lunge)- x 5ea

Squats- 205/225/245 x 3

2 sets, no rest
Hack Squat- 135/155 x 7
OH KB Walking Lunge- 25s x 7ea

Deadhang 90sec

 

[state637]

40 minutes of Aerobic Capacity split my time between ski erg, row and bike.

 

[sargent]

2 miles today.

 

[mtwarden]

5 miles (1000') w/ Tiny Elvis this afternoon

 

[sjwfarms]

legs:
3x12 warmup
extensions
curls
Hex deads 4x10 95/135/185/225 +amrap 205
leg press 4x10 90/180/270/360
30" step ups 2x20 each

 

[InkedElkSlayer]

Pull Up Ladder to 9

5 sets, no rest
Close Grip Bench- 45/95/135/175/185 x 20/20/15/8/6
Dead- 45/95/135/185/205 x 12/12/10/8/6
Pull Up- x 10
Decline Sit Up- x 12

Quick PT before trying to cut up some elk quarters then a 2-day wrestling tournament.

 

[state637]

Every 3 minutes, for 30 minutes (10 sets) for max load:
Row 300
2 Cleans