Wod

[InkedElkSlayer]

Quick 700vert hike with 30lbs at grey light, had to be rolling early this morning

 

[mustelid_master]

4 mile recovery hike with Tiny Elvis; previous days 76 miles (~10,000') over 2.5 days. We ended up pulling the pin at Benchmark. We've had to pull the pin before finishing in the past, but it was due to impassable fords, injury, etc—never due to heat (snow is more likely than heat). Temperatures were ~ 25° above normal and almost all of the hiking was full exposure to full sun.

18 starters and I'm guessing maybe a couple of finishers.

I'm in the middle with Tiny Elvis (he didn't go, but wanted to )

Epic days, that water is rippin

 

[mtwarden]

Epic days, that water is rippin

It was looking really good on Friday morning, by Sunday evening (and Monday morning) the flows increased 50%!

 

[InkedElkSlayer]

15min warm up/stretch/mobility

Haven’t done the Fran Wod in quite a while. I did it with my vest on, full ass to floor thrusters, but only 65lbs.

Thrusters- x 21/15/9
Pull Up- x 21/15/9

3 sets with my vest on
Arnold Press- 35s x 10
Hex Bar Dead & Shrug- 200 x 4/8
Decline Sit Up- x 15

45min of incline treadmill with vest

 

[state637]

Strength
Every 3 minutes, for 18 minutes (6 sets) of:
2 Power Cleans + 2 Cleans + 2 Front Squats

Start at 55-60% of your 1-RM Power Clean and build from there.

Conditioning
Every 4 minutes, for 16 minutes (4 sets) for times of:
Run 400m
10 Bar-Facing Burpees
5 Cleans

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis—started too late today, will correct that tomorrow

if anyone is interested

https://rokslide.com/forums/threads/2025-bob-marshall-wilderness-open.407248/?show_modal=1

 

[Jbark60]

15 Burpees to 6" target EMOM until failure, if you can make it to 10 minutes, I salute you.

 

[TripleJ]

Every 4 minutes for 6 rounds:
-50 double-unders
-12 toes to bar
-6 push jerks at 155#
-15 cal row or ski (alt machines each rd)

 

[Rusty Shackelford]

Easy 45 mins on the bike trainer this morning, really helped spin the soreness outta my legs from Murph.

 

[state637]

Aerobic Conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.

Row, Run Outdoors or on a Treadmill, Bike, Elliptical Machine, etc.

 

[InkedElkSlayer]

Warmed up then ran a fast paced 1 mile

5 sets
Squats/Calf Raises- 45/95/135/185/195
Plyos (Jump Squat/Scissor Lunges/Box Jump)- x 5
1-arm Deadhang

3 sets
Deep Goblet Squat- 75 x 7
Knees Over Toe Lunges- no wt, just dropped in and held for 20sec

2 sets DB Walking Lunges- 35s x 12

Deadhang for 2:30

 

[mtwarden]

5 miles (500') with my wife and Tiny Elvis; 900 miles in the rearview

 

[LCguy]

Yesterday:
Bench press - 3x8 RPE 8
Single-arm pulldown - 3x8 RPE 8
Dumbbell seated shoulder press - 3x12 RPE 7
Dumbbell row - 3x12 RPE 8
Assisted dips - 3x6 RPE 8
Face pulls - 3x15 RPE 9
Ez bar curls - 3x12 RPE 9

This morning before work: Incline treadmill level 15 x one mile

This evening after work:
Hack squat - 3x8 RPE 8
Barbell hip thrusts - 3x8 RPE 8
RDL 3x12 RPE 8
Seated leg curl - 3x8 RPE 9
Calf raise - 3x6 RPE 9
Hanging leg raise - 3x6 RPE 8
Machine hip abductions - 3x20 RPE 9

Cardio will most likely be stair stepper level 6 x 30 minutes

 

[Rusty Shackelford]

3 min RowErg
3 Rounds - 10/10 windmills, 10 strict burpees, 5 squat jumps
3x8 Deadlift at 65%

5 rounds for time
15kcal Fan Bike
8 dual KB thrusters
8 box jump overs 24”

Finisher: 3x10 GHD sit ups

 

[brca005]

5 rounds:
10 gymnastic ring row
10 push ups
10 KB swings

5 rounds:
10 gymnastic ring push ups
10 kb rows per side
5 kb cleans per side

50 kb snatches per side

1.8 mile walk

 

[mustelid_master]

4.42mi @ 631ft, way too hot for anything to be moving, myself included

 

[rharbaugh]

1 mile run

5 sets
10 sit ups
10 pushups
10 dumbbell military presses


Sent from my iPhone using Tapatalk

 

[sargent]

Wendler week 4 (deload) overhead press and squats
1 mile

 

[mtwarden]

Wendler week 4 (deload) overhead press and squats
1 mile

sargent are you combining two lifts/day throughout the full cycle?

I’ve been combining squats/bench and deadlifts/overhead press so I’m only strength training twice a week for the full four week cycle. Might not be perfect, but has worked pretty well for me the last 6-7 years. Nice to be in the gym just twice a week

 

[state637]

Strength
Every minute on the minute for 12 minutes (4 sets)
Minute 1 – 30 seconds of Strict Pull-Ups
Minute 2 – 20 second Dips
Minute 3 – 30 seconds of V-Ups

Conditioning
10 Min AMRAP
12 DL @185
10 C2B Pull Ups
50 DU’s