Wod

[Cant hit em]

Push press
1x5 #230

3 rounds
400m run
30 suit case carry db lunges #50’s
15 push press #115

The lunges killed me

 

[mtwarden]

lunges are always hard for me, but I know I need to keep doing them

well may two day trip didn't go as planned; couldn't get through the notch I wanted to so bailed down and around back to my truck, making it very long one day trip

A pretty good workout though- 17 miles, about half on snowshoes and 3900' of gain- that insures a good nights sleep!

 

[mtwarden]

3 mile (500') recovery hike with my wife and Tiny Elvis

now it's ribs and sides time

 

[sargent]

I had the day off work on Friday, so I did the Old Loggers Path. 27.1 miles, 3,800' of gain in 9:15.

Old Loggers Path

Old Loggers Path is a 27.1 mile moderately trafficked loop trail located near Shunk, Pennsylvania that features a waterfall and is rated as difficult. The trail is primarily used for hiking, camping, and backpacking and is best used from April until October. Dogs are also able to use this trail...

www.alltrails.com

 

[ScottRK]

Wk 9 Prevost ruck plan: 75# 3x10min , 2-2min rests. 1.4 mi

 

[mtwarden]

6 miles and 1100' for Tiny E and I this morning; weekly mileage was 39 miles w/ 7400' of gain- pretty solid week!

Elkhorns got a nice dusting of new snow.

 

[Jonathan Hemlock]

Half day of backcountry skiing with 4.5 miles and 2k gain. Losing 2k in powder was the best part.

 

[mtwarden]

^ Sweet!

 

[TripleJ]

Deadlift
EMOM X 10: Alt
- 2 reset deadlifts @ 80+% + 10 banded pull aparts
- 10 single arm kb front rack step up (opposite arm as leg stepping up. Keep foot on box for all 5 of each leg)

Metcon (AMRAP - Reps)
8:00 AMRAP:
4 WB
4 TTB
40 DU
8
8
40 DU
12
12
40 DU
Etc

 

[jmez]

Squat 5x3

30-20-10
Ass bike cals
Burpees

 

[mtwarden]

strength train this evening; this is what Wendler calls his "deload"/recovery week (although he actually calls for even lighter)

squats 5/5/5 @ 75% of 1RM
bench 5/5/5 @ 75% of 1RM
pullups 20*/17/15 *that's a pr and these are strict pull-ups
dips 3x30
core

 

[TripleJ]

Every :90 x 7:
Round 1/2: 5 Hang Snatch + 2 OHS @ 60+%
Round 3/4: 3 Hang Snatch + 2 OHS @ 70+%
Round 5/6: 2 Hang Snatch + 2 OHS @ 80+%
Round 7: 1 Hang Snatch + 2 OHS

Metcon (Time)
2x for time:
12 Hang Power Snatch (115/75)
12 Lateral Burpee Over the Bar
250m run

 

[Cant hit em]

Deload week
Bench press
3x10 light weight

40-30-20-10
Kb swings #53
Sit ups
*30 dubs after each round

Started an accessory engine building program , should take me up to hunting season

8x400m run
Rest to work 1:1

 

[jmez]

20 mins
3000m row
In remaining time AMRAP
4 thrusters 95#
6GHD sit ups
24 double unders

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[mtwarden]

5 miles and 900' for Tiny E and I this evening (we only got up to 35 degrees today, little chilly by April standards); the 900' puts me over 100,000' for the year

 

[Jonathan Hemlock]

^100k — nice work!

4 mile hill run 635’ gain

 

[TripleJ]

24 Minute Alternating EMOM (3x Through):

-15 cal row
-15 Pull-ups
-10 bar dips
-2 squat clean & jerks, 75%+
-15 cal row
-12 Toes to bar
-15 push-ups
-2 squat clean & jerks, 75%+

 

[mtwarden]

@Cant hit em are you doing a different aerobic program now? if so, what’s the gist of it?

 

[hunting1]

Weekly "Cindy" to get ready for Murph, core and mile run.

 

[Zlucas]

Back squat 3 x 10 315

Hang power snatch 6x3 205
Heavy single 237

6 rnds
5 thrusters 155
9 t2b
21 double unders
Rest 30 seconds


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