Wod

[AZDC]

Yesterday:
Back Extensions
Hammer Curls
Rear Delt cable flies
Forehead Pulls
Row Machine
Seated Hammer Curls
Lat Pulldowns

Today:
Shot bow this morning for a hour and than jiu jitsu live rounds this evening

 

[Mw01313]

3.5 miles with 50lbs in the pack this morning

 

[InkedElkSlayer]

6 sets, no rest, with 20lb vest
DB OH Press- 15/25/35/45/55/55 x 10
DB Shrug- same weight x 10
DB Dead/Burpee Box Jump- same weight x 5ea
DB Step Up- same weight x 5ea

Farmer’s Carry- 85s x 1min

 

[mtwarden]

5 miles (600’) with Tiny Elvis; smoky but tolerable

 

[mtwarden]

strength train this afternoon

squats 3/3/3+/amrap @ 70/80/90/70%
bench 3/3/3+/amrap @ 70/80/90/70%
pullups 25-25-23
dips 2x35
core

 

[sahunter06]

Push rest 30 sec after each circuit
Landmine press 45/70/90/45# 15/12/10/15
Lateral raise db 18/15/1515
Barbell curl 45/75/85/85 21/15/13/10
Low Incline press db 13/10/10/10 75/80/80/80s
Hammers 18/15/15/15 25s
Weighted dips (35#) 11/10/10/9
Wide pushdown 14/12/10/10

 

[Cant hit em]

10 rds for time
3 handstand pushups
6 deadlifts #225
12 pullup
48 singles


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[Squirrel Master]

MTNTOUGH gym daily this morning. My 7 and 3 year old granddaughters are here this weekend and my wife had to work. I'm sure I'll get plenty of steps in chasing these little wild kids today.

 

[InkedElkSlayer]

5 sets, no rest with 20lb vest
DB Dead- 45/55/65/75/85 x 10
KB Swing- 20lb x 10
1 arm KB OH Lunge- 20 x 10ea
Push Up- x 15

 

[TripleJ]

10 minute EMOM:
-2 back squats, building from 75%

2 minutes work/1 minute rest x 4 rounds for max reps:
-10 double KB deadlifts
-8 box jumps 24"
-6 cal row

 

[Cant hit em]

Tempo back squats 31x1
4x5 build to heavy #275

15 min amrap
9 kb swings
12 goblet squats
24 box step ups


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[AZDC]

Muay Thai sparring and Judo this evening.

 

[mtwarden]

7 miles (1100') with Tiny Elvis this morning (very early!)

 

[Cant hit em]

Farmers carry are under utilized , dam things hit full body almost


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[Mw01313]

Get ups. X2 per side 35lb kb
OH press x10 per side 35lb kb
Swings x20 50lb kb
Rev. Lunges x10 per side 50lb kb
High pulls x10 per side 35lb kb
X3
Twists 3x15 per side 35lb kb
Farmers carry 2 minutes per side. 35lb and 50 lb kb

Farmers carry are under utilized , dam things hit full body almost


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They surprised me when I started doing them. Load one side heavier and they really make stuff happen.

 

[sahunter06]

Friday pull no rest 3x thru
Db incline row 15/12/12/9
Seated low row 14/12/12/11
Standing rev hyper 20/18/18/15 45#
Front pull down 15/12/11/9

Treadmill 15 min 15 deg 2.4
Still working on hip impingement

 

[Squirrel Master]

3 miles with a 30lb pack, then one mile with no pack for a total of 4 today.

 

[sargent]

2 miles with a 22# pack today.

 

[mtwarden]

5 miles (800’) with Tiny Elvis- the heat wave continues; easily the hottest July I’ve lived through

 

[MBAlex]

Upper body strength today.

10x3 OHP with axle bar
10x3 weighted pull-ups
3x20 mace ball swings