Wod

[TripleJ]

10 minute EMOM:
3 back squats @ 75%

10 minute AMRAP:
-3 Bar MU
-6 Handstand PU
-9 Cal row

 

[Rusty Shackelford]

The first time I got it I thought for sure I had fractured my heel; had to limp around for almost two weeks. No fun. Hope it heals soon!

Same sensation for me when I got it. I never had it, then one day I jumped down off a tailgate. The podiatrist I saw told me to rest it and stretch it. Funny enough it feels the best the more active I am, especially if I’m running. @InkedElkSlayer hope yours clears up soon. Standing and rolling on frozen water bottles also helped me.

 

[Rusty Shackelford]

Brick workout today.
1:00 bike ride, quick transition to :30 run.

 

[LCguy]

Yesterday:

Normally deadlift on this leg day but had a weird weight shift while hack squatting the other day and had a little muscle tightness in my back, so skipped it out of caution.
Dumbbell walking lunges - 3x10 RPE 8
Single-leg extensions - 3x15 RPE 8
Single-leg lying leg curls - 3x15 RPE 8
Machine seated hip abductions - 3x15 RPE 9
Calf raises - 3x12
Farmer's carries - 3 x one minute with one minute rest
30-minute stair stepper for cardio

Today, after work:
Dumbbell incline press - 3x8 RPE 8
Reverser grip pulldowns - 3x8 RPE 8
Dips - 3x10 RPE 7
Barbell bent over row - 3x12 RPE 7
Dumbbell lateral raise - 3x15 RPE 8
Face pulls - 3x15 RPE 8
Hammer curls - 3x8 RPE 9
Probably do a mile run for cardio tonight because I have plans and want to be done quick!

 

[RuggedYogi]

6 miles (1,200’)

 

[brca005]

5 rounds of 10:
KB deads
KB swings
Gymnastic ring rows

5 sets x sandbag clean to shoulder and squat x2 per side

6 sets x farmers holds x 30 seconds

 

[mtwarden]

strength train this evening

deadlifts 5/3/1+/amrap
oh pres 5/3/1+/amrap
weighted lunges x 2
chin-ups 30-30-26
core

 

[sargent]

Wendler week 2 bench press
overhead press
pullups
DB rows

 

[mtwarden]

5 miles (700’) with Tiny Elvis

 

[Rusty Shackelford]

1:00 trail run this morning

 

[brca005]

10 mile walk in the woods today

 

[InkedElkSlayer]

Got home last night and did an evening 1mi walk with the wife. Heel felt fine this morning, so we did a steep 700vert hike with 20lbs. Plan to do another walk this evening.

 

[B_Reynolds_AK]

Back from a fastpacking trip through the Chugach Mountains with @Marty. 40 miles and 21,000 vertical feet over 2 days. Had planned to add another 14 miles and 9,000 vert, but started to have a hamstring issue. Bailed down to a road the morning of the 3rd day for another 7 miles. My pack was 16 lbs, 6.5 lbs of which was food. No stove, shelter or pad. Nunatak 50 degree bag and a Z Rest seat to sleep on.

 

[mtwarden]

^ bare bones—like it

 

[TripleJ]

3.5 miles (1020’) with a 20# vest

 

[sargent]

Looks like a fun trip @B_Reynolds_AK !

I like that "performance diet."

 

[sargent]

6 miles with a 34# pack today.

 

[mtwarden]

4 miles (500’) with my grandson and Tiny Elvis

 

[Rusty Shackelford]

9.21 mile MTB ride, 1293’ vert. Quickly changed my shoes at the truck and did another 2.5 mile trail run.

 

[mtwarden]

^ too bad there was a lake nearby, could have made it a triathlon