Wod

[sjwfarms]

yesterday: 5 miles 800'

Today: Pull
Warmup Cable pullovers 2x15
deads 10/10/10/8/5 135/185/225/275/315
strict pullups 5x5 BW 30 sec rest
seated cable rows 10/10/8 160/180/200
DB hammers 3x10 35

Been out of pocket this weekend. Spent Fri-Sunday redoing hardwood floors that contractor completely f'd up. It's a workout but not how I planned on spending my weekend.

 

[DakotaBPNW]

Yesterday: 5 mile hike with 40lbs, 2 hours of single track riding in the afternoon

Today: 6 mile run in the AM
2 mile run and leg day in the PM

 

[Squirrel Master]

2 mile walk with the dogs then followed it up with a 1 mile run.

 

[DakotaBPNW]

7 mile run this AM

 

[InkedElkSlayer]

Hiked the 700vert hill with 30lbs at a quick pace.

Warmed up, then did 21/15/9. No rest
Thrusters
Pull Ups

1min break then 2 more sets, no rest
DB Arnold Press- 35s x 10
DB Dead & Shrug/Burpee box jump- 75s/24in x 5 ea
TRX Knees 2 Chest- x 10

 

[state637]

Strength
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
immediately followed by…
20-30 second Ring Support Hold
Rest 30 seconds
L-Sit x 30-40 seconds
(accumulate the time if necessary)
Rest 30-60 seconds

Conditioning
5 Rounds for Time
30 Double Unders
15 BB Floor Press @105#
3 Wall Walks

 

[TripleJ]

Hang muscle cleans: 4 x 3

High hang power cleans: 5 x 3

Single leg double KB romanian DL: 3 x 8

21-15-9
-Front rack alternating backwards lunge into iso knee drive (75#)
-Push ups
-Echo bike cals

 

[GreenNDark Timber]

4.5 Mile Trail Run, 445' ascent

Back at it today. Spent Monday & Tuesday last week chasing gobblers here in the Ozarks then up to Montana to chase them Thurs - Sunday. My favorite kind of WOD!

 

[mtwarden]

5 miles (700') with my wife and Tiny Elvis- 60 degrees, felt like 80- Spring isn't even over and I'm ready for Fall—Tiny Elvis too!

 

[MBAlex]

Warmup:
1 mile walk, 3x10 single leg hip bridges

Barbell Bulgarian split squats:
5x5

Belt squats:
2x20

 

[mtwarden]

strength train this afternoon

squats 5/5/5+/amrap @ 65/75/85/65%
bench 5/5/5+/amrap @ 65/75/85/65%
pullups 23-23-23 (best yet)
dips 2x35
core

 

[sjwfarms]

3 mile run
core

 

[sahunter06]

Pull
Front pull down 22/15/13/15 115/130/150/100
SA cable row 20/15/13/15
DB shrug 4x20 65s
Reverse hypers 4xfailure

Headed to Knoxville for swim across America event

 

[Squirrel Master]

Back and biceps this morning. I'll get a couple miles in this evening after work.

 

[InkedElkSlayer]

3mi this morning with plenty of stretching pre/post

 

[state637]

Strength
Four sets of:
Bulgarian Split Squat x 8 reps each leg @ 30X1
Rest 45 seconds after each leg
Supinated-Grip Bent-Over DB Row x 8 reps @ 21X0
Rest 60 seconds

Conditioning
For time:
1000 Meter Row
75 KB American Swings 53#
50 Front-Racked KB Walking Lunges (switch arms as you wish) 53#
75 Air Squats
1000 Meter Row

 

[DakotaBPNW]

7 mile run, pull day tonight

 

[mtwarden]

14 miles mountain biking with my wife (gave Tiny Elvis the day off )- going to be sore tomorrow—biking definitely hits the muscles a little differently and my a$$ will be sore for sure!

 

[GreenNDark Timber]

Power Clean for load:
1 set @ 90%

Donny
21-15-9-9-15-21:
Deadlifts - 155 lbs
Burpees

 

[joehew89]

You guys are studs, nice work!