Wod

[Rusty Shackelford]

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

if there was a puddle nearby I would have swam in it, just to cool off!

 

[mustelid_master]

4.15 mi. run today for 9 min miles, need to be a little more consistent

 

[InkedElkSlayer]

Got up early before I had to leave for work and did a short and steep 1400vert hike with 20lbs. I’ll see how my hoof feels in the morning and decide if I’m going to run a little or rest it.

 

[state637]

Strength
Every 90 seconds, for 12 minutes (8 sets) of:
Power Clean + Front Squa

Conditioning
12 minute AMRAP:
3 Power Cleans @195
6 Strict Pull-Ups
9 Box Jumps 30”

 

[InkedElkSlayer]

15min stretch/mobility
4 sets
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12
Slant Board Squat

Bench- 5 sets of doubles from 205 to 245, then drop set of 225/205/185

3 sets
DB Incline- 75s x 10
Reverse Curl- 55 x 12

2 sets
Farmer’s Carry- 75s
DB Push Up- x 35
DB Curls- 30s

Finished with 10min on the bike

 

[TripleJ]

Every 2:30 for 3 rounds:
10 front squats @ 70%


12 minute alternating EMOM:
-15 cal row
-4R/4L single arm devils press (50# DB)
-16 GHD situps
-200m run
-Max reps clean & jerk @ 135#
-Rest

 

[mtwarden]

6 miles (900’) with my grandson and Tiny Elvis

 

[brca005]

5 rounds of 10:
Sumo sandbag deads
Sandbag rows
KB swings
…lost focus and generally when that happens, not good things happen so I’ve learned just to shut it down

3 mile walk in the woods

 

[LCguy]

Yesterday: 2 miles wiht 800 vertical feet

Today after work:
Hack Squat - 3x6 RPE 7
RDL - 3x10 RPE 7
Hip thrust - 3x12 RPE 8
Leg extensions - 3x12 RPE 9
Lying leg curl - 3x12 RPE 9
Machine seated hip abduction - 3x6 RPE 7
Farmers carries - 3 x one minute with one minute rest
Replacing all my core workouts with farmers' carries because I broke my wrist skiing last year and had to get a plate put in. I've regained almost all of my strength except my grip strength in that hand, so I'm working on that.

Cardio - stairstepper x 30 minutes

 

[rharbaugh]

4 miles 350’ w/ vest


Sent from my iPhone using Tapatalk

 

[state637]

Strength
Four sets (Every 90 seconds):
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%

Four sets (Every 2 minutes):
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 100%
*Set 8 – 1 rep @ 100+% (optional)

Conditioning
For max calories:
Bike or Row for 3 minutes as hard as possible.

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

 

[TripleJ]

3 miles (1,010') with 45#.

 

[Jbark60]

20 min
Every 2 minutes
5 strict pull ups
10 dumbbell bench 50#
cals on echo bike at recovery pace
165cals

 

[Marty]

Looks like a fun trip @B_Reynolds_AK !

I like that "performance diet."

Know anyone at Hostess? We’re considering applying for sponsorship.

 

[mtwarden]

5 miles (600' ) with Tiny Elvis this morning

 

[mtwarden]

strength train this afternoon

squats 5/3/1+/amrap @75/85/95/75%
bench 5/3/1+/amrap @75/85/95/75%
pullups 25-25-20
dips 2 x 30
core

 

[sargent]

2 miles with a 34# pack today.

 

[Rusty Shackelford]

1:15 bike ride today

 

[LCguy]

AFter work:
Bench - 3x5 RPE 7
Lat pulldown - 3x10 RPE 8
Overhead press - 3x10 RPE 7
Chest supported t-bar row - 3x12 RPE 8
Cable flies (low to high) - 3x12 RPE 9
Supinated curls - 3x10 RPE 8
Single arm rope tricep extensions - 3x12 RPE 8

level 15 incline treadmill for one mile
15 minute stretching and mobility

 

[InkedElkSlayer]

15min of stretching/mobility

1 mile run

3 sets
DB Raises (Rear Delts, Lateral, Front, Rotator Cuff)- 5/10/15 x 12ea
Pull Up- x 7
Slant Board OH Press

5 sets
Hanging Clean & Press- 45/95/115/135/145 x 7
Shrug- same wt
Decline Sit Up- x 15

3 sets
KB Floor 2 OH Press- 35s x 10
DB Shrug- 75s x 6
Landmine- 70 x 10

2 sets
Farmer’s Carry- 75s
Lateral Pull Up- 10
Landmine 1 arm Press- 95 x 6
Hanging Pike Hold