Wod

[PJG]

 

[Ashy Larry]

6 mile hike with the wife in a local state park. 30lb pack ~850ft elevation change.

 

[PJG]

8:00am Lifting and Open Gym

 

[D_Eightch]

Strength
Four sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 90 seconds
L-Sit x 45 seconds (accumulated)
Rest 90 seconds


Metcon
Team of 2:
In teams of two, with only one partner working at a time, partners alternate to complete 7 rounds each of:
5 Man-Makers (55/35 lb)



If you've never done man makers, give them a shot!

 

[PJG]

AMRAP in 12 minutes of:

10 burpees

15 calorie row

20 sit ups

 

[Ashy Larry]

202 lbs.

Quick gym sesh

3x10 bench
3x 10 pulldowns
3x5 dips
3x8 rows
3x10 straight arm front pulldowns
3x6 cable chest flys
1x12 chin up grip pulldowns.

 

[PJG]

3 rounds of one minute stations for max reps of:

double unders

DB hang squat cleans 50/35

kb swings 24/16

DB s2oh

rest

 

[D_Eightch]

Strength
FRONT SQUAT + PULL
Four sets of:
Front Squat x 4 reps @ 30X1
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 3 minutes


Metcon
AMRAP 10 MIN
10 Power Cleans (155/105 lbs)
15 Burpees

 

[Ashy Larry]

2 mile hike in the steeps with 40lb pack. Did I mention 86 degrees and humid as the amazon?

 

[mtwarden]

I'm alive! got out yesterday afternoon after a 115 miles of plenty of steep ascents/descents, swollen creeks/rivers, snow covered passes, massive amounts of blowdown and lots and lots of beautiful country!

 

[D_Eightch]

SNATCH
Five sets of:
Snatch 1 x 1 x 1
(rest 5-7 seconds between singles)
Rest 2 minutes


Metcon
4 RFT
10 Hang Squat Snatches (115/75 lbs) <--Wasn't feeling the full snatch today so i did power.
20 Box Jump-Overs (24"/20")

 

[jmez]

"Murph"

With a 20# vest

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

 

[PJG]

I'm alive! got out yesterday afternoon after a 115 miles of plenty of steep ascents/descents, swollen creeks/rivers, snow covered passes, massive amounts of blowdown and lots and lots of beautiful country!

Heck yeah, nice work.

 

[mtwarden]

^ danke

jmez- if you don't mind me asking, what vest do you use? I'd like to get a vest for the gym for pullups, dips, etc- want something comfortable and preferably something you can adjust the weight with

 

[jmez]

I like the HumanX vest. Comes in a 10,20lb model. They used to make a 40# but no longer available.

Fits nice and has a large, wide velcro belt. The belt is key to me. It is very easy and quick to adjust. If you start getting winded you can simply undo the strap and loosen the vest. If it is bouncing or moving just tighten the strap. Nice material that stretches and moves with you. You can remove the weights and wash it. Weights come in 1 and 2 lbs that fit into pockets.

Really nice vest and what I would recommend.

5.11 makes one but I've never seen it. They are expensive and they will only accept weight plates that are the same size as body armor. It is basically a modified bullet proof vest. Not many companies make the plates. The plates are also flat and a lot of people complain about that because they don't contour to you at all. It has adjustable elastic sides but not sure how they work.

Stay away from anything that has buckles or straps. They are a PITA to adjust, especially mid way through a workout when you just may want to loosen a little.

 

[D_Eightch]

Four sets of:
Dumbbell Shoulder Press x 6 reps @ 2011
Rest 90 seconds
Barbell Good Mornings x 8 reps @ 3011
Rest 90 seconds

4 Min AMRAP
10 Push Presses (95/65 lbs)
10 Pull-Ups
Rest 4 minutes, and then . . .
4 Min AMRAP
15 Kettlebell Swings (32/24 kg)
15 Hand-Release Push-Ups

 

[PJG]

Strength
3x10 squat
5x3 strict press

AMRAP 9 min
8 wall ball 30
8 kettle bell snatches 24
8 box jump

 

[PJG]

 

[mtwarden]

recovery is going pretty well- much better than last year where I had some soft tissue/tendon/ligament damage

round robin of 10 sets of 20 pushups/20 situps/5 pullups

4.5 mile hike with Tiny Elvis

 

[mtwarden]

5.5 miles on the trails w/ Tiny Elvis; kept up a good pace despite some steep climbs- between 3.5-4 mph- not bad considering 4" legs