Wod

[sargent]

2 miles with the family last night.

2 miles with a 70# pack today.

 

[LateSeasonElk]

Strength:
Deadlift 8x275,8x295,6x330,5x345,5x365

Conditioning:
5 Rounds for Time
10 Alt DB Snatch 60#
4/4 s/a DB OH Lunge 60#
6 Toes to Bar
0:00 & every 2:00 5 Box Jump Overs 24”

9:52.

 

[Squirrel Master]

MTNTOUGH workout this morning. Their Friday workouts are no joke!!

 

[Mw01313]

Swings x20 50lb kb
Push-ups x15
Rev lunges x10 per side 50lb kb
Thrusters x8 per side 35lb kb
Situps x15
X3 with 1 min between
Suitcase carries x1:45 per side 50lb kb

 

[TripleJ]

Happy Friday guys!

Every 1:20 for 6 rounds:
3 back squats @ 80%


6 minute clock:
-30 cal echo bike
-24 wall balls
-18 toes to bar
-12 KB (61#) goblet lunges (alternating)
-AMRAP burpees over the KB


30 seconds work/10 seconds rest for 3 total rounds:
-toes to bar
-ab-mat sit ups
-pallof press hold R
-pallof press hold L

Cutting out of work early today to drive an hour north and watch my oldest son graduate from the police academy. I'm proud of the work he's been putting in, he got the top PT score in his class.

 

[state637]

Strength
Every 90 seconds, for 12 minutes (8 sets):
High Hang Snatch + Hang Snatch @ 70-75% of 1-RM Snatch

Pause for 2 seconds in the receiving position and ensure good weight distribution before standing with the weight. The goal is perfect reps. Focus on driving through the full foot, finishing extension, aggressive turnover and good weight distribution on receiving.

Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch @95#
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.

 

[mtwarden]

@TripleJ a big congrats to your son! Not an easy occupation for sure (35+ years here)

5 miles (900') w/ Tiny Elvis in the cool morning air; strength train this afternoon:

5 rds 60 sec rest between rds

squats x 5 @70%
bench x 5 @70%
pullups x 12

 

[bpitcher]

1 mile/warm up

400m run
10 bear hug squats
15 pushups
20 lunges (alternating forward and reverse)
15 bent over row

X4 as fast as possible, 55lb sandbag

1 mile/cool down

 

[sahunter06]

Friday pull
no rest, hr above 140
Dead man hang 1:00 x3

Seated low row 18/15/12/12
Incline db row 16/14/12/10 65s
Front close pull down 14/12/10/10
Stiff leg deads lumbar/mid back 20/20/18/18 45#plate

 

[LateSeasonElk]

5 mile run

 

[sargent]

4 miles with a 22# pack today.

 

[mustelid_master]

Did Dawson-Pitamakan yesterday w/ the old man. 18.5 miles, 3700 feet of elevation gain with light packs, average 3 mi/hr.

 

[mtwarden]

Did Dawson-Pitamakan yesterday w/ the old man. 18.5 miles, 3700 feet of elevation gain with light packs, average 3 mi/hr.

That's a great loop- one of my favorites in GNP!

7 miles (1100') with Tiny Elvis this morning

 

[sjwfarms]

8 miles 1000' no weight due to planned interval run/walk day

Planned on normal 5 mile 800', but they've opened up some horse trails to 2 legged creatures so we ventured off course for some bonus miles and different scenery. A cool 94 degrees 100% humidity day.

 

[voltage]

6 mile walk with 30 pound plate this morning.

 

[fngTony]

Got up at 2:15am, started hiking at 4:15 7.6 miles.

 

[TheBootBowhunting]

Yesterday rowed 5k

Today
Moved both daughters into an apartment at LSU, on the 3rd floor in 112 degree heat index.

Cooked.

 

[sahunter06]

Legs
Deads 12/10/8/5/3 135/225/275/325/345

Supersets no rest
Hr
Single leg squat jump 12/10/8
Leg exts 15/12/12/12
Leg curls 17/15/12/10
Calf press SL 30/25/25

 

[mtwarden]

7 miles (1400') with Tiny Elvis this morning; pretty decent week considering two days I was stuck in airports—37 miles and just under 7500' of gain

Also 1300 mile mark in the rearview mirror

 

[sargent]

Strength Train
Squats - warmup, 3x5 work sets
Overhead Press - warmup, 3x5 work sets
Chinups
Tricep extensions