Wod

[Hardly_Hangin]

5 min abs
3 rounds firebreather KB complex with stretching/ mobility between sets

7x dead stop swings
7x swings
6x two handed cleans both sides
5x single hand swings both sides
4x suitcase deadlift each side
3x dead stop high pulls
3x snatch both sides

 

[Cant hit em]

Back squats - building
1x12
1x9
1x6

15 min amrap
6/6 back rack lunges #135
20 cal row
17 sit ups
*every 3 min 50 double unders*

 

[InkedElkSlayer]

Shoulders/Traps/Abs
5 sets
DB Arnold Press- 20/25/30/35/40 x 10
DB Alternating Upright Row- same
DB Shrug- same
Weighted Fisio Sit Up- x 15

3 sets
DB Push Press- 50s x 8
DB Dead & Shrug- 75 x 4/8
Weighted Fisio Sit Up- x 15

DB Clean&Press (floor 2 OH)-35s x 30
Farmer’s Carry- 75s

 

[JasonWi]

8.96 miles spinning /35:12
5x5 squats 185,225,245,265,275
5x5 pullups

8 arrows last night 20-40. One of the dogs injured a foot so no evening walks for a few days

 

[TripleJ]

3 Minute AMRAP:
3 full snatches @ 65%
1 minute rest
3 Minute AMRAP:
2 full snatches @ 75%
1 minute rest
3 Minute AMRAP:
1 full snatch @ 85%
4 minutes to build to a heavy 1 rep


8 minute AMRAP:
4-6-8-12-16-20-24-....
-Alternating DB snatches 50 lbs
-Toes to bar

 

[mtwarden]

6 miles and 1100' w/ Tiny Elvis this morning- really nice hike w/ a lot of new wildflowers starting to pop.

 

[FlyGuy]

Accessory Week (no barbell work)

Strength - EMOM16
- 10 x 30” box jumps
- 10 toe-2-bar
- Max Calorie ERG Bike (20/20/19/21)
- Rest

WOD - For time:

Round 1:
- 400m KB Farmer’s Carry (2x52# KB)
- 20 single arm DB Snatches (50#)
- 10 yd handstand walk or 4 Wall walks

Round 2:
- 200m KB Farmer’s Carry
- 15 single arm DB Snatches
- 10 yd handstand walk or 4 Wall walks

Round 3:
- 100m KB Farmer’s Carry
- 10 single arm DB Snatches
- 10 yd handstand walk or 4 Wall walks

17:10 RX weight, but scaled to wall walks b/c I still suck at gymnastics.

My Shoulders were completely smoked afterwards but I immediately shot a dozen arrows at 40 and 50 yards


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[Hardly_Hangin]

Decided to refocus programming for more strength for a period and see what happens. I've been following the same routine for 20 weeks so it's time to mix it up. I havent back squatted since high school (2015) and want to give it another try.

Based on starting strength program. First time squatting wasnt bad, Press felt light, deadlift was actually a PB and felt good

Squat 3x5 @ 185
Press 3x5 @ 95
Deadlift 1x5 @ 315

Kb swings 1x50 (cant give them up entirely!)

 

[sargent]

2 miles with a 25# pack today.

 

[InkedElkSlayer]

3.25mi run early this morning. Been between 7000 and 13000ft daily for the last few weeks. Been feeling pretty good lately.

 

[LONE HUNTER]

Yesterday, 4 mile trail run, 100 Wall Ball, 30 Press and 60 situps afterwards.

 

[JasonWi]

5x5 pullups
5x12 wide grip lat pulldowns 100-160
5x15 of rope handle face pulls
6x15 tricep extensions
5x10 of DB military press 30-60
5x10-12 of DB/V bar bicep curls 50-80
6x15 single arm cable rows (various angles)
3x12 wide rows

 

[TripleJ]

10 Minutes:
Build to a heavy set of 10 push jerks


For time:
1000m row
2 rope climbs
100 wall balls
2 rope climbs
250m run

 

[mtwarden]

Beautiful morning here- mid 50's and overcast; Tiny Elvis and I got 5 miles (1000') in- the Balsamroot is still doing it's thing

 

[FlyGuy]

10 Minutes:
Build to a heavy set of 10 push jerks


For time:
1000m row
2 rope climbs
100 wall balls
2 rope climbs
250m run

God that sounds awful. What weight wall ball?


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[TripleJ]

God that sounds awful. What weight wall ball?


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I used a 20#

 

[FlyGuy]

It’s so damn Hot down here (Just a smidge North of Houston, TX) I’m about to lose my mind. Just stepping out the door at 5:30am and I’m sweating through my shirt before I can even get the truck started. I like to tell myself that training in this heat/humidity helps me compensate for the lack of elevation.


Not going to lie, this one scared me a bit when I read it.

For Time (35 min timecap):

- 1200m Ski
- 25 Thrusters (125/85#)
- 1200m Run
- 25 Overhead Lunges
- 1200m Row
- 25 Overhead Squats

27:12, Ladies RX weight.

In hindsight I should have gone a little heavier, maybe 105#, but I wasn’t quite confident enough. It was a good weight to keep moving through fairly quickly with 1 break per movement.


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[sargent]

2 miles today.

 

[LONE HUNTER]

3.5 mile city run

 

[Justinb34]

Mtn ops elk fit.