Wod

[InkedElkSlayer]

3mi run before legal shooting light

 

[TripleJ]

5 minutes to find a heavy Turkish get-up, Right and Left

8 minute EMOM:
1 back squat at 80%+ (315)

10 Minute AMRAP:
21 box jumps (24")
15 toes to bar
90 meters farmers carry (2 x 53# KB)

 

[mtwarden]

a nice 5 mile recovery hike with Tiny Elvis; pleasantly surprised but other than some general soreness (and couple of dozen bruises and cuts) I'm feeling pretty good

full Bob Marshall Wilderness Open trip report here:

https://www.rokslide.com/forums/threads/one-tough-trip-the-sequel.265706/

 

[jmez]

50 ass bike cals
40 wall balls 20#
30 box jump overs
20 KBS 62#
10 power clean 185#

Sent from my moto g power using Tapatalk

 

[sargent]

3 miles with a 25# pack. 3 sets with the pack 20 squats, 20 lunges, 20 calf raises, 20 pushups. 1 set no pack 20 pullups.

 

[sahunter06]

Tuesday back/ rears/ bicep

Wednesday
Front squats 3x15/12/12
Quad leg press 20/15/10/10/20
db Stiff leg deads 65#s
Standing leg curls 4x15-20 failure
Calf press 4x40

Suicides between sets 6x240 more like suicide shower jog after leg presses.

 

[jofes]

Side hilled 1.6 miles with 45 lbls. Then 1.6 on the flat. Still trying to figure out if the briksdals fit my feet.

 

[TripleJ]

5.8 mile trail run this morning before work

 

[JasonWi]

Chest, shoulders, arms, abdominals today.

5 sets of decline bench press 185-275
4 sets of DB flat bench 80-100
4 sets of DB military press 30-60
5 sets of lateral and front raises 20-25
4 sets of oblique twists
4 sets of bicep curls 20-30#

Last night 2.80 mile dog walk and 26 arrows from 20-50 yards.

192.8# this morning

 

[mtwarden]

5 miles and 1300' for Tiny Elvis and I this afternoon; they did a control burn in this area- tinged some of the Ponderosa Pine probably more than they wanted, but the grass and Balsamroot is coming in nicely

 

[Btaylor]

Murph

I’ve done it a quite a few times over the last 10 years. I usually do 20 rounds of Cindy with or without a vest. Today was the first time I did it as written, straight through unpartitioned with a vest. Took a while…56:56.

That is awesome. I was 56 minutes unpartitioned for the first time ever but no vest.

 

[sahunter06]

Chest/shoulders/tris
4-5 sets 10-20
Incline barbell 135-225
Compound set dips/ barrel press
db lateral ascend/descend
db shrugs 75-80s
Cable pushdowns
Compound set db nose breakers/ cable single arm standing nose breaker

 

[InkedElkSlayer]

Legs
2 set warm up
Hip flexor
Side step ups
Counterbalance Squats
Elevated heel front squat
Wall Tibia calf raises

5 sets, no rest. 1 step up/3 push up
Step Ups-20/30/40/45/50 x 10. Total 50ea
Push Ups- x 3, Total 150

DB Sumo Squat-55/60/65/70/75 x 6

DB racked squat-55s. 3 sets 10

 

[InkedElkSlayer]

This morning did a run the rack 12-set circuit with no rest other than moving between lifts.

DB Dead & Shrug- 20s up to 75s x10
DB Row- same x 10
DB Tri Extension- 20s x 10
Weighted Fisio Ball sit up- 10 x 10

 

[mtwarden]

^ don't you love those rare times when you have back to back workouts posted here? I do

 

[JasonWi]

Cardio only day.

10 miles spinning 38:12
130 floors on the stair matrix 20:00

 

[mtwarden]

7 miles and 1900' for Tiny Elvis and I; at the last second I threw in a hardshell- smart guy

 

[InkedElkSlayer]

^ don't you love those rare times when you have back to back workouts posted here? I do

Yeah. My posting times have been erratic. Have to be rolling by 0430 if I hope to get a quick PT in

 

[mtwarden]

Yeah. My posting times have been erratic. Have to be rolling by 0430 if I hope to get a quick PT in

my back to back ones are easier to get as I'm now retired; can hike in the morning and strength train after or vice versa

 

[Cant hit em]

3.5 miles with the pup and my daughter

Bench press
1x3 rep max

12 min amrap
10 db push press -right arm #50
10 push up
10 db push press- left arm
10 up downs

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