Wod

[sahunter06]

1.5 mi 65# ruck , then to gym

Back/bicep/rear delts
Rev grip preacher to chest 5x20/10/10/10/15
Seated high cable row 5x20/10/10/10/15
Bent over barbell smith row 4x15/10/10/15 135-185
db hypers 4x20 #50s
Stand cable rear flys 4x15-20 failure
Hanging preacher bar/drag curls ( compound sets) 4x20-30
db hammers 4x15
Cable poor man preacher curl 3x15

 

[Cant hit em]

3 rounds
8 z press
12 floor db lat pull overs

16 min emom
Min1: 200m run
Min2:5 strict press + 10 push press
Min3: max meter row
Min4: rest


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[sargent]

2 miles with a 30# pack today.

 

[JasonWi]

4 sets seated single leg extensions 45-70#
3 sets seated calf raises 90#
4 sets barbell OHP 65-135#
4 sets of DB military press 25-40#
4 sets of lateral raises 15#
4 sets of barbell bent over rows 135-185#
6 sets of cable rows (SH and DH)
3 sets of wide grip rows

 

[mtwarden]

5 miles and a 1000' for Tiny Elvis and I this morning- beating the heat, 92 yesterday, forecast is 92 today Headed out this afternoon with the family (grandkids in tow) for an overnight at Forest Service cabin we rented, should be a little cooler couple of thousand feet higher

 

[TripleJ]

(Friday)
4 rounds for time:
4 strict pull-ups
16 alternating hang DB snatches (35#)
6 pull-ups
24 ab-mat situps
8 chest to bar pull-ups
48 double-unders

(Saturday)
Partner Workout
For time:
-800m run together
-100 HS Push-ups (split up as needed)
-40 ring MU (split up as needed)
*every time you break/switch out on movements, both partners do 20 double-unders


(Today)
20 minute aleternating EMOM:
-7 burpee box jump overs (24")
-1 squat clean (start @ 60%, build to a heavy 1 rep)

 

[FlyGuy]

Tabata 4min - Ski

EMOM6:
- 5 Bent Over Rows (95#), 10 Back Extension
- :20 sec Hollow Body Hold, 10 HB rocks

Ski Sprints for meters - 10 Rounds
- 1 min Ski
- 1 Min Rest
(2638m)

WOD - AMRAP9:
- 100m Sandbag Run (45/25#)
- 20 Mtn Climbers (ec)
- Handstand walk 15m (or scale to 2 wall walks)
- 40pts/completed round
(80RX)

I’ve been practicing my Handstands/walking but I’m not very good. It took me about 20 attempts to make it the distance, with 10 of those being complete failures and 10 of them lasting for 3-5 steps. Not great, but the best I’ve ever done on that skill. That makes 8 straight RX’s! Pumped about that!


Then 15 arrows at 70 yards.
- Wasn’t great. Only about 75% of them would have killed an elk. I haven’t been practicing much past 40 and I definitely need to tighten up those groups on longer range shots


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[InkedElkSlayer]

Shoulders/Traps/Abs
Warm up pull up ladder to 10

5 sets. No break.
Hanging Clean & Press- 45/95/115/135/145 x 10
Shrug- same
Arnold Press-20/25/30/35/50 x 10
Hanging Pull Up-10
TRX Knees 2 Chest-15

2 sets. No break
Dead & Shrug-205/225 x 4 & 8ea grip
DB Row- 35 x 10
Pull Up Knees 2 Bar- 6

DB Clean & Press- 35s x 30

Farmer’s Carry- 75s

 

[Cant hit em]

Evry 2 min for 10 min
1 power clean +2 hang power clean+3 front squat

8 min amrap
12-9-6
Plate G2oh
Air squat
Hang power clean #95

2 min rest
8 min amrap
9-6-3
Toes to bar
Air squat
Power clean #115


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[sargent]

3 miles with a 30# pack on a nice cool (50 degrees), clear morning.

 

[FlyGuy]

Evry 2 min for 10 min
1 power clean +2 hang power clean+3 front squat

8 min amrap
12-9-6
Plate G2oh
Air squat
Hang power clean #95

2 min rest
9-6-3
Toes to bar
Air squat
Power clean #115


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That’s a good one!


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[JasonWi]

5 x 30 yard farmers carriers 110# total (55# sandbag each hand)
4 sets of walking lunges 20 yards back and forth 55# sandbag
4 rounds of 12” side box step ups 9:00 total
5 sets of DB incline bench press 35-80
2 sets of oblique twists
30 pullups
4x25 cable tricep extensions
4x15 cable flys

 

[TripleJ]

10 minute EMOM:
3 back squats @ 75% ish

For Time:
20 Thrusters @ 95#
20 pull-ups
500m row
20 Thrusters
20 pull-ups

 

[mtwarden]

4 miles with my wife, grandkids and Tiny Elvis; spent a fun night at a Forest Service cabin watching storms roll in and out

 

[Hardly_Hangin]

Starting strength w4d11
Squat 3x5 @ 225 (deload)
OHP 3x5 @ 135
Deadlift 3x5 @ 275 (deload, but more sets)

 

[sahunter06]

65# ruck 1.5 mi
Legs
Sumo dead warm up 135
Sumo deads 4x15/15/15/15 185#
Low quad leg press 4x18/12/12/10
Single leg exts 3x15-20 failure
Calf press 3x40

 

[InkedElkSlayer]

Cardio day…
Hiked my normal 680ft. hill first thing this morning with 45lbs
Ran 1.5mi warm up, then did (6) 110s at the track EMOM. Half mile cool down.
Just did a 1.5mi loop, 45lbs, 300vert with the wife after dinner

 

[sargent]

3 miles with a 30# pack.

 

[FlyGuy]

Back Squats - 3x1@95%


WOD:

AMRAP6:
- Bike 2000m
- 21 power snatches (75/55#)
- 21 OTB Bar Facing Burpees

Rest 3 Min

AMRAP6:
- Bike 2000m
- 15 power snatches (95/65#)
- 15 OTB Bar Facing Burpees

Rest 3 Min

AMRAP6:
- Bike 2000m
- 9 power snatches (115/75)
- 9 OTB Bar Facing Burpees

(49RX, I did 4 burpees in the 1st round, then I could only get thru the snatches in the 2nd and 3rd)


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[D.Blake]

10k Row (5 x 2000k / 2:00 rest between sets)
*Alternate between pushup variations during rest period, shoot for 10 per rest period*