Wod

[sargent]

Sorry to hear about the C19.

1 mile this evening with the family.

 

[Hardly_Hangin]

Day 3 starting strength
Squat 3x5 @225
Ohp 3x5 @110
Deadlift 1x5 @325

 

[rharbaugh]

Threw the kid in the Osprey and went on walk. 4 miles with 300’ elevation gain. Roughly 35# “weighted pack”.


Sent from my iPhone using Tapatalk

 

[sargent]

5 miles with a 25# pack this morning.

 

[mtwarden]

7 miles and 1800' for Tiny Elvis and I this morning-solid zone 3 stuff on the climb; about an hour of it in a nice light rain

 

[FlyGuy]

Saturday Partner WOD (I go/you go)

“The Don” for time:

- 66 Deadlifts (115#)
- 66 box jumps (24”)
- 66 KB swings (52#)
- 66 Toe 2 Bar
- 66 sit-ups
- 66 Pull-ups
- 66 Push Press (45#)
- 66 Cal Row
- 66 Burpees
- 66 Double Unders

32:20 RX


Sent from my iPhone using Tapatalk Pro

 

[InkedElkSlayer]

Saturday Partner WOD (I go/you go)

“The Don” for time:

- 66 Deadlifts (115#)
- 66 box jumps (24”)
- 66 KB swings (52#)
- 66 Toe 2 Bar
- 66 sit-ups
- 66 Pull-ups
- 66 Push Press (45#)
- 66 Cal Row
- 66 Burpees
- 66 Double Unders

32:20 RX


Sent from my iPhone using Tapatalk Pro

Nice. That’s a good 1.

 

[InkedElkSlayer]

Ran 2.25mi with 2 hill “sprint” intervals with my oldest. 400vert.
Got just under a full cord of wood and 7gal of morels in the afternoon.
I’ve been WAY higher in elevation the last few weeks. I didn’t feel as good running as I thought I was going to when I got home. It is terribly humid and rainy here.

 

[sargent]

10 miles with a 25# pack today.

 

[FlyGuy]

Nice. That’s a good 1.

T’was tough on the hands….

Sent from my iPhone using Tapatalk Pro

 

[mtwarden]

5 miles and 900' with my wife and Tiny E this morning; found some Rocky Mtn Iris blooming- not a lot of it around here

 

[mtwarden]

strength train this afternoon

5 rounds of

5 reps deadlifts @ 70% of 1RM
5 reps overhead press @ 70% of 1RM
12 chin-ups
60 second rest

that got the heart rate solidly into zone 3

 

[InkedElkSlayer]

Pull Up Ladder to 10

Warmed up
Hip flexors
Counterbalance Squat
OH Elevated Deep Front Squat
Side Step ups

4 sets Squats/Calf Raise/Plyos-45/95/135/185

Squats/Calf Raise- 5 sets of 5
225/245/275/295/315
Decline sit up- 15

Deadlift- 135/185/205 x 10
Abs- oblique and twists with the dowel

Finally got 3/4 cord of wood split between downpours

This afternoon did a walk with my wife who’s rehabilitating her knee. 50lb pack 1.5mi. and 300vert

 

[sargent]

3 miles today with our new puppy Roxy. I'm hoping she's a good hiker like Tiny Elvis.

 

[mtwarden]

^ she looks like a good one

 

[FlyGuy]

I think I needed another rest day….


Warm up - 3x rounds of:
- :30 wall sit
- 10 air squats
- 10 push-ups

Tabata 8min 20 work/:10 rest):
- flex Hang hold (top of pull-up)
- ring rows

Strength:
- Back Squat 3x5 @ 85% (my lower back was really tight this morning so I used 75% (225#)
- Strict HSPU - 4x10 (I used 2x ab mats to scale the depth)

WOD - “Dottir” for time:
- 12 BMU, 21 Deadlifts (175/125)
- 9 BMU, 15 Hang Power Cleans
- 6 BMU, 9 Shoulder-to-overhead

8:49 HEAVILY Scaled.
(Scaled the barbell weight down to 135#. My Hands are still ripped up from Saturday, I did 6 kipping Pull-ups and felt them tearing again so I did the rest as strict pull-ups but dropping all the way to my feet between reps, so very slow)

Then I shot a dozen arrows at 35 yards and spent 10 minutes working on Double Unders.


Sent from my iPhone using Tapatalk Pro

 

[JasonWi]

3x15 20" box step ups with 35,45,55# sandbags
4 x 30 yard farmers carries using 55# sandbags each hand
7x12 various abdominal exercises (hanging knee raises, roller, oblique twists)
5 sets of DB incline bench press 35-75
5 sets of decline barbell bench press 185-275
3 sets of tricep extensions 20-25
5 sets of bicep curls 60-80

 

[TripleJ]

Every 2 minutes for 3 rounds:
5 back squats @ 80% (285)


For time:
800m run
then...
21-51-9
-Russian kb swings (Green KB 53 lbs)
-Goblet squats
-KB sumo deadlift high pulls
then...
400m run

 

[mtwarden]

4 miles and 1400' for Tiny Elvis and I; the 1400' is in 1.5 miles right from the start- gets the ticker going

 

[InkedElkSlayer]

Took it easy… positive on the nose swab test today.

Chest/Bis
Bench-45/95/135/185
Barbell Curl-45/45/55/65

Bench- singles from 205/215/225/235/245

3 sets, no rest
Incline BD Bench-60s x 15
Reverse Barbell Curl-65 x 12

Farmer’s Carry-60s, 80yds