Wod

[TripleJ]

Every 2:30 for 3 rounds
7 back squats at 75-80%


2 rounds for time (15 minute time cap)
25 shoulder to overhead 115 lbs
25 pullups
25 toes to bar
25 wall balls
250m run

 

[Cant hit em]

Back squat 3x5 @65%

14 min amrap
5 up down
10 ring row
8 cal bike
(Increase bike cal by 2 each round)

3d shoot monday


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[JasonWi]

2.27 mile dog walk
5 sets x 15 reps 50# KB swings
5 sets x 10 reps of 44# slam balls
5 sets x 12 reps sit ups holding sandbag overhead
5 sets of farmers carries 120# (40 yards)
4 sets x 10 of 24" box jumps
3 sets of 25# KB oblique twists
5 sets of battle ropes

 

[mtwarden]

up at 4 again, 3 miles and 700’ for Tiny Elvis and I

 

[TripleJ]

Every 2:30 for 3 rounds
5 front squats @ 80%


For time:
400m run
then...
21 - 15 - 9
Deadlifts 225 lbs
Box jump-overs 30"
then...
500m row

 

[mtwarden]

to hot to hike after work, still too sore to strength train at the gym, so decided to give the 100 pushup/50 pull-ups in 5 minutes challenge- managed to four sets of 20 pushups/10 pull-ups, ran of time and gas to finish

revisiting this 5 minute challenge; lats were still sore form the half Murph, so did neutral grip pull-ups (which are easier) with the pushups- finished 5 sets (20/10) with almost 15 seconds left on the clock

definitely is doable I think

 

[Misty12]

Insanity max is a good start to get in shape and as much hiking with a heavy pack as possible

 

[Cant hit em]

Deadlift
5x5@65% of 5 rm

10 min emom
Hang power clean+squat clean #185

10 min amrap
8 alt db snatch #50
6 v up
8 box jump overs


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[GreenNDark Timber]

800 Meter Run

Cindy:
20 Min Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

800 Meter Run

 

[mtwarden]

up early with Tiny Elvis, 4 miles and 900’

 

[JasonWi]

2.27 mile dog walk
7.33 mile spinning
5 sets of wide grip pulldowns 100-190#
5 sets of narrow grip pulldowns 120-200#
5 sets of SH cable rows (to mimic pulling my bow) 30-60#

 

[Btaylor]

Yesterday was 4,6,8,10,12,14 reps

Burpees
Thrusters 2x50# db's
plus 2 minutes max incline treadmill @ 3.7 mph per round

Monday was box circuit for 5 rounds

10 pullups + 5 box jumps 24"
8 DB rows each arm 80# + 5 box jumps
5 DB cleans each arm 75# + 5 box jumps
10 burpees + 5 box jumps

 

[Cant hit em]

12 min emom
Min 1: Arnold press
Min 2: db slides
Min 3: choice of cardio machine or run

For time
4 rds
10 push press #75
10 up down
Rest 2 min

3 rds
10 push press #95
10 burpee
Rest 2 min

2 rds
10 push press #115
10 barf acing burpee


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[Btaylor]

^ that's some nonsense right there.

6 rounds

Alternating 500 meter row or 500 meter row - 2 minutes
5 DB cleans each arm 80# db
plus a new deal my wife saw on instagram

we stood about 12 feet apart and did a 20# medicine ball chest pass into a burpee 5 reps each round. Will bump that up to 10 next time but was a good add.

 

[Btaylor]

Well that was just a stupid post. We alternated between 500 meter row and 2 minutes on the stairmonster at 12 speed. Rows took 2 minutes.

 

[JasonWi]

2.27 mile dog walk wearing a 50# pack
5 sets of DB flat bench press 14,12,10,8,6
5 sets of DB incline bench press 13,11,10,9,7
5 sets of battle ropes (40-45 secs each round)
5 sets of bicep curls (in-between my other sets)
5 sets of 25# KB oblique twists
4 sets of side planks

 

[mtwarden]

6 miles and 1000' this morning for Tiny Elvis and I

 

[JasonWi]

Beautiful sunrise over Helena, great way to start the day!

 

[TripleJ]

For time:

1500m ski
3 minute rest (complete 25 push-ups)
1200m run
3 minute rest (complete 25 push-ups)
1500m row

 

[Btaylor]

For time:

1500m ski
3 minute rest (complete 25 push-ups)
1200m run
3 minute rest (complete 25 push-ups)
1500m row

I'm gonna need you to talk to my wife about incorporating some of the 3 minute rest periods into a work out.