Wod

[JustJustin]

I did a night hike this morning. 4,000 feet of vertical in 4 1/2 miles. Started at midnight and summited at 3:30.
View of town from 5,000 feet above it at 4am.

 

[FlyGuy]

Endurance week is finally over! This was a tough week. Not just long WOD’s (40 min), but also really tough. Today was an interesting partner WOD to finish it off.


For Time:
in Teams of 2, complete 100 reps of each movement. 1 partner works/1 Partner Holds
- Front Squats (115/75#), Plank Hold
- Box Jumps (24/20”), Wall Sit
- Burpees, Bar Hang
- Ball Slams (20/15#), Handstand Holds

(28:00 RX)
It didn’t pay off to have a slow partner today (I was the slow partner). I’d never done a bar hang in a workout before and I was surprised how hard it was to breathe. So glad this week is over. Next week starting a new strength program on Olympic lifts.

Then 10 arrows at 99 yards. (it’s So satisfying when you sink your first one!)

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[Cant hit em]

4 sets every :90 building
1 squat clean + 2 front rack lunges

Partner wod for time
400m run together

8 rds
1 hang squat clean #135
10 burpee over bar
10 wall ball
8 front rack lunges #135

400m run

Partner 1 does a round partner 2 rest then switch


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[JasonWi]

3.19 mile dog walk this morning

Then went and shot a 3d shoot. Hadn’t done one of those in years and I always estimate yardage then range to practice…man it was brutal! I was routinely guessing about 2-7 yards off all day!

40 targets from 20-88 yards. Everything from 60 and in I was very pleased with. Ended up shooting about 65 arrows today and hiking just under 4.5 miles with 876 ft elevation gain.

 

[sargent]

8 miles with a 48# pack today.

 

[sargent]

2 miles today.

 

[JasonWi]

2.31 mile dog walk
6x5 front squats 65,85,95,115,135,155
4x5 decline bench press 185,225,245,275
5x10 DB incline been press 40,50,60,70,80
4x11 box step ups 24" box holding a 50# sandbag
4x15 DB tricep extensions 20,25,30
4x20 cable flys 20-25

 

[jofes]

 

[TripleJ]

Every 90 seconds for 6 rounds:
-3 high hang squat snatches
start @ 60%, build to a heavy set


"Running Randy"
3 rounds for time:
-250m run
-25 power snatches @ 75#

 

[FlyGuy]

Power Clean - 12 sets of 3 @ 60%

Strict press - 5 reps @ 55/65/75%

WOD - AMRAP8:
(2, 4, 6, 8…)
- BMU
- Box Step ups (50/35#, 24/20”)

(57, Scaled down to chest2bar)

Then roughly 40 arrows (total) at 60,70,80,90,100,110 yds


“What is man without the beasts? If all the beasts were gone, man would die from a great loneliness of spirit.“

Chief Seattle

 

[sahunter06]

3.5 mile ruck 60# pack. 500 feet elev change

Chest/shoulder/tricep
Incline press 15/10/8/6/18/20 #155/205/205/235/155/115
Barrel press 4x15/ failure #45
Weighted dips #25 4x failure

Incline db static hold 3 sets
Incline reverse db Arnold press 4x15-20
db lateral raises 3x20

Cable skull crusher (3 sec eccentric) 3x20
Compound set 10/15/20/failure
Single arm cable extension 3x failure

 

[Cant hit em]

3 rounds
10 box squats
Superset
15 feet elevated glute bridge

12 min emom
Min 1: 45 sec max back squats #135
Min 2 : 45 sec max box jump
Min 3: 45 sec max sit ups


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[FlyGuy]

3.5 mile ruck 60# pack. 500 feet elev change

Chest/shoulder/tricep
Incline press 15/10/8/6/18/20 #155/205/205/235/155/115
Barrel press 4x15/ failure #45
Weighted dips #25 4x failure

Incline db static hold 3 sets
Incline reverse db Arnold press 4x15-20
db lateral raises 3x20

Cable skull crusher (3 sec eccentric) 3x20
Compound set 10/15/20/failure
Single arm cable extension 3x failure

I had to look up what a barrel press was. Good stuff


“What is man without the beasts? If all the beasts were gone, man would die from a great loneliness of spirit.“

Chief Seattle

 

[JasonWi]

2.31 mile dog walk
6 sets of wide grip pulldowns 100,115,130,145,175,190
5x15 of rope handled face pulls 30-50
6 sets of OHP 65,75,85,95,115,135
5x20 yard farmers carriers 90# DBs x 2
5x16 lateral raises 20
2x15 DB bicep curls 25-30

Last night 10 arrows @ 40 yards

 

[TripleJ]

Every 1:15 for 8 rounds:
-1 clean + 2 front squats + 1 hang clean
Build to a heavy set


For time:
-20 cal echo bike
-20 burpees
-10 bar MU
-20 double DB lunges, 50#
-200m run

 

[sargent]

2 miles this afternoon.

 

[Hardly_Hangin]

Squat 3x5
Bench 3x5
3 rounds kb conditioning circuit

Push mowed my 1 acre lawn with 50# in my pack

 

[Cant hit em]

3sets Snatch complex
3 muscle snatch+3 behind the neck strict press+3 hang power snatch -empty barbel

Superset
:30 over head barbell hold #115

18 min amrap
5 pull ups
10/10 hang db snatch #50
15 pushup
100m run with db - hold/carry anyway

 

[jmez]

3 rounds
30 ass bike cals
25 KBS 63#
20 GHD sit ups
15 burpee box jumps
10 strict pull ups

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[sargent]

3 miles today.