Wod

[FlyGuy]

Been out since Friday. Going thru some life changes and it’s taking all I have to get a workout in and stay on track. Today was my first time doing the 5:30 pm class.


5 min DU practice


Power Snatch - 9x3@ 65%


Bench Press - 5 @ 55/65/75%


WOD - For Time:
- Row 250m
- 50 Single Arm KB snatches (52#)
- 25 Over the Rower Burpees
- Row 250m

(8:05 RX)

I’m very happy to report that I was consistently hitting 4-5 consecutive DU/attempt today. I feel like I’m getting really close to re-gaining that skill.


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

Chief Seattle

 

[InkedElkSlayer]

Oldest boy and I got up at 0300, drove 3hrs and had a full day.
9.5mi, 2200vert and sawed 4.5 tanks. Ate some huckleberries, saw a decent muley in velvet and a ton of grouse. Good day, but a long day for sure.

 

[sargent]

2 miles today.

 

[InkedElkSlayer]

Shoulders/Traps/Abs
Warm up pull up ladder to 9

4 sets. No break.
Hanging Clean & Press- 45/95/115/135 x 12/10/8/6
Shrug- same
Arnold Press-20/25/30/35 x 12/10/8/6
Hanging Line Digger Pull Up-6
Fisio Sit Up-12

Farmer’s Carry- 60s

 

[mtwarden]

4 miles with my wife and Tiny Elvis early this morning, cooled off a little better this morning- summer is officially my worst season of the year- wasn't 30-40 years ago, but is now

 

[TripleJ]

Nice easy pace 12k meters on the C2 bike this morning, driving over tomorrow afternoon to get ready for the relay that starts Friday AM.

 

[Hardly_Hangin]

OHP 3x3
Deadlift 3x3

2 rounds double kb circuit:
-Clean to alternating OHP to squat to rack reverse lunge x5
-pushup to row to deadlift x5
-pushup x5
-Row x5
-deadlift x5

 

[rharbaugh]

2.45 miles at 15:13 pace with 50# pack and only 128’ ascent thanks to the flat Midwest terrain


Sent from my iPhone using Tapatalk

 

[Cant hit em]

Tempo back squat 3x8
2down 1pause 1pause
Superset
8/8 kb suit case split squats

16 min emom vested
Min 1: 20 reverse lunges
Min 2&3: 300m run
Min 4: :45 max hand release pushups


Sent from my iPhone using Tapatalk Pro

 

[sahunter06]

Pre exhaust sets
Leg exts 3x25
Leg curls 3x25

Sumo deads 18/15/10/10 135-265
Quad stance Leg press 15/15/10/10 315/365/405/455
Single leg squat TRX 1x failure
Calf press 1x failure

 

[FlyGuy]

Deadlift - 4x10 @ 60% + 1 set of Max reps

Split Jerk - 9x3 @ 65%



WOD - For time w/ 15 min timecap:

3 rounds of
- 300m Run
- 15 reverse lunge db Thrusters (45#db)

(52 reps RX, scored as 30pts/rd)



This WOD was a little crazy. Only ONE person in the gym completed this one RX; and she is the main coach who also competes at a National level. I’d never heard of a reverse lunge db thruster before but I “thought” I knew what it would be. I was wrong. Turns out that, just to get one damn rep, after you get the pair of db’s up to your shoulders, then you have to do 1 reverse lunge left, then 1 rev lunge right, and then do a db thruster. That counts as one. It kicked my ass. It was so hard to make yourself pick the damn things back up off the ground. But, score was still good enough for 7th place so I’ll take what I can get!


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

Chief Seattle

 

[sargent]

2 miles to today.

 

[Yoder]

Yesterday I did 8 miles with a 40lb pack. Relatively flat terrain.

 

[mtwarden]

4 miles this morning (early) with my wife, grandson and Tiny Elvis

 

[mtwarden]

according to my notes it's been three weeks since I've strength trained, sooooo...

5 rounds, 60 second rest between rounds

5 reps squats @ 70%
5 reps bench @ 70%
12 pullups

 

[InkedElkSlayer]

Leg day today:
4 warm up sets
Squats/Calf Raise/Plyos-45/95/135/185 x 15

Squats- 225/245/275/295 x 5

2 sets
Hack Squat- 135/155 x 8

 

[FlyGuy]

Power Cleans 9x3 @ 65%

Back extensions - 3x12

WOD -AMRAP15:
- Buy In = 150cal Bike (10min cap)
Then as many rounds as possible of:
- 50 DU
- 10 Chest 2 bar pull-ups
- 10 Ball Slams (20#)

(138RX)

The Bike portion was tough! Minimum 15cal/min to beat the cap. I finished @ 9:45. My DU are getting better! I mean, I still suck at them, but today I sucked a little bit less! I was Consistently hitting 4-8 per attempt. Still slow AF to get to 50, but way better than last time!


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

Chief Seattle

 

[sargent]

2 miles with a 48# pack today.

 

[InkedElkSlayer]

Friday
Warm up Hanging Pull Up Ladder to 10

Tris/Back/Abs
5 sets, no rest
Close Grip Bench-45/95/135/185/195 x 20 down to 5
Dead-45/95/135/185/195 x 12
Dip- x 15
Hanging Pull Up- x 10
Frog kicks (Abs)- x 15

Farmer’s Carry- 60s

 

[mtwarden]

6 miles with Tiny Elvis early; this heat wave is starting to grate on me