Wod

[6MT]

I ran a simulated 10km race today. I was very happy I finished just under 60 minutes. I used to run 10kms in the military almost 20 years ago in under 55 minutes. So being under 60 minutes for this senior citizen really made me happy today.

Road race next Sunday.

 

[InkedElkSlayer]

Hiked 9.5mi and 2400vert with the wife. Nice, cool, overcast day to glass. Saw 8 bucks, 1 was a shooter. They were right where they were supposed to be…

My youngest went with his buddy bow hunting again and they watched a great 7x7 for a while cross canyon… they will be going back to that spot.

 

[MBAlex]

2 miles with 65#

 

[Squirrel Master]

About to get a few miles in now. After work I'll get in some strength training.

 

[state637]

Strength
Five sets of:
Front Squat x 1-2 reps
(load as heavy as possible, if you get the second rep, increase load – goal is today’s 2-RM)
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111 (2 sec down, 1 sec hold at bottom, 1 sec up, 1 sec hond at top)

Conditioning
For Time:
50 Cal Row
25 FS
25 Burpee Box Jump Overs

 

[InkedElkSlayer]

Wife and I hiked our 700vert hill with 55lbs early this morning with the headlamp and 100% RH.

 

[TripleJ]

3 x 6 Bench press


16 minute alternating EMOM:
Minute 1: 15 cal row
Minute 2: 10 box step overs with single front rack KB hold (53#)
Minute 3: Max power snatch 75#
Minute 4: rest

 

[Mw01313]

Goblet squats x12 50lb kb
Bo rows x10 per side 50lb kb
Swings x20 50lb kb
Oh press x12 per side 35lb kb
Twists x15 per side 35lb kb
X3 with 1 min between
Farmer's carry 1:45 each side 50lb and 35lb kbs

 

[mtwarden]

5 miles (600’) with my wife and Tiny Elvis; legs are a wee bit sore from yesterday- which I’m guessing they are supposed to be.

 

[mtwarden]

strength train this afternoon

3 rds/60 sec. rest between rds

deadlifts x 5 @ 75%
overhead press x 5 @ 75%
chin-ups x 20

 

[6MT]

60 minute continuous timed run today

 

[GreenNDark Timber]

Shoulder Press for load:
3 sets 3. Working up to a heavy 1 rep (max)

AMRAP 12:
15 Calorie Bike
9 Power Cleans - 135 lb
15 Calorie Bike
9 Push Jerks - 135 lb

 

[sjwfarms]

3.5 miles today

did something unknown to f up my wrist. Can't do any push lifts without excruciating pain. Pulls not nearly as bad. That said, taking a week off 100% from weights to see if it's just a mystery that goes away.

 

[sargent]

Strength Train
Squats
Bench
Deadlift
1 mile

 

[state637]

Against a 4-minute running clock, for max reps:
Row 500m
40 Double Unders
10 Chest-to-Bar Pull-Ups
Max Reps of Ground to Overhead @ your “Grace” weight

Rest 2 minutes, and repeat for a total of six (6) sets – 36 minutes total.

 

[TripleJ]

15 minutes a find a heavy 1 rep back squat
Added 15 lbs to my number from a month ago, 4 weeks of heavy squat programming definitely worked.

For time:
30 cal ski
21 sit-ups
21 hang power cleans 115#
21 sit-ups
21 dual DB hang snatches (2x35#)
300m run

Last day of work today, heading out at 0'dark thirty tomorrow morning for elk camp on the other side of the state. Got the last 10 days of bow season to try to get it done.

 

[mtwarden]

5 miles (600') with Tiny Elvis. The dozen elk we saw last week is now 20+ elk

 

[Squirrel Master]

Back biceps and core yesterday evening, then 3 miles this morning and lots of stretching.

 

[InkedElkSlayer]

Pull Up Ladder to 8

5 sets, no rest
Bench- 45/95/135/185/205 x 20/20/20/10/6
Barbell Curl- 45/45/55/55/55 x 12
1-arm Deadhang with each arm

2 sets, no rest
Alternating DB Incline Bench- 65s x 10/7
Reverse Curl- 45 x 12
1-arm Deadhang with each arm

Farmer’s Carry with 65s/Deadhang- x 1min each

 

[GreenNDark Timber]

For Time [40 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar