Wod

[TripleJ]

3.5 miles (1000’) with 20# vest

 

[Jbark60]

CrossFit open 14.5/16.5
21-18-15-12-9-6-3
Thruster 95/65
Burpees over the bar
12:25

 

[Rusty Shackelford]

55 min run in Z2

 

[mtwarden]

5 miles (800’) with Tiny Elvis this morning

 

[MtnRedy27]

Thanks for sharing! Need to start cracking the whip and getting in good hiking shape!

 

[InkedElkSlayer]

15min stretch/mobility

5.25 mile run

Warm up Circuit, then 5 sets
Racked DB Squats (ass 2 floor)- 35s x 7
Calf Raises
Pull Up- x 15
Fisio Sit Up w/ Med Ball OH- 10lbs x 20

3 sets DB Deadlifts with 75s

 

[sargent]

2 miles today.

 

[brca005]

3 rounds of 5 per side:
Dead
Clean to thruster
Row

3 rounds:
Pull ups x8
Push ups x20
KB swings x15

3 rounds of 10:
Dips
Curls
KB swings

6 sets of farmers holds x30 seconds

 

[Rusty Shackelford]

100 deg outside, a brisk 85deg in the garage.

For time - 10 rounds of
5 pull ups
10 pushups ups
15 air squats

stationary bike for another 45 to an hour of Z2.

 

[mtwarden]

strength train

deadlifts 3/3/3+/amrap
oh press 3/3/3+/amrap
weighted lunges x 2
chin-ups 30-30-28
core

 

[state637]

Strength
Squat weight and then…

Every two minutes, for 12 minutes (6 sets):
Front Squat x 1 rep @ 80-85%

Conditioning
“Fran”
21-15-9 reps for time of:
• Thruster 95/65#
• Pull-ups

 

[mustelid_master]

6.15mi @ 1,000ft yesterday

 

[Jbark60]

25 min running clock
20 rounds
10 push ups
15 air squats
max strict pullups in remaining time
95 pull ups

 

[Hopapa]

Upper Body Strength Day:

Warm-up
Incline Bench 3x8
Pulldown 3x8
Incline DB Bench 3x8
Chest Supported Row 3x8
OH Cable Extension 3x10
Cable Curls 3x10

 

[Rusty Shackelford]

1:15 bike ride in Z2.

 

[TripleJ]

10 minute alternating EMOM:
-5 back squats @ 70%+
-30 second farmers hold

Every 90 seconds for 12 minutes alternating
-10 deadlifts @ 60% + 15 pullups
-20 wallballs (20#/10’) + 6 burpees
-max cals assault runner
-rest

3 rounds
-10 GHD back extensions
-10 GHD reverse hypers
-10 (5R/5L) pallof press

 

[LCguy]

Saturday: 2 miles incline treadmill at level 15
Yesterday: 2-mile hike with 900 ft. elevation gain

Today after work:
Hack squat - 3x8 RPE 8
Barbell hip thrust - 3x8 RPE 8
RDL - 3x12 RPE 8
Seated leg curl - 3x8 RPE 9
Calf raises - 3x6 RPE 9
HAnging leg raise - 3x6
MAchine seated hip abduction - 3x20 RPE 9

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis in a light rain (we need rain!)

 

[Ramem7mm]

leg day and PT for the back and hips later today.

 

[brca005]

5 rounds 20 seconds on/10 seconds off:
KB swings
R clean and thruster
L clean and thruster
R clean and squat
L clean and squat
R clean and OHP
L clean and OHP
KB swings
1 min rest and repeat

2.2 mile walk