Wod

[Yoder]

Yesterday did 4.5 miles with a 50lb pack. Elevation change was about 1000 ft. It's pretty flat where I live so it's tough to find hills. Some of the numbers you guys put up amaze me. I can't picture being able to several thousands of ft, longer distance and more weight.

 

[sargent]

2 miles today.

 

[mtwarden]

up early to beat the heat- 4 miles (800-ish') with my wife and Tiny Elvis

 

[InkedElkSlayer]

Chest/Bis
4 sets
Bench-45/95/135/185 x 20 down to 10
Barbell Curl-45/45/55/65 x 12

2 sets Plyo Push Ups/Plyos Barbell Curls

Bench- singles from 195 up to 240

Bench- 205 x 8
Preacher Curl- 65 x 15

2 sets
Incline BD Bench-75s x 12/10
Barbell Reverse Curl-65 x 12/12

Farmer’s Carry- 75s x 100yds

 

[jofes]

Morning workout with 65 lbls didn't go to hard, should be able to get another workout in tomorrow. The days keep ticking away.

 

[TripleJ]

I ran the cascade lakes relay with 11 other guys on Friday/Saturday. We finished the 216 mile course in 30 hours and 12 minutes. I ended up running about 18 miles between my 3 legs, all between 4000 and 5000’ elevation. It’s been a few years since I’ve done one of these relays, it was fun to do another one.

 

[TripleJ]

Back to the gym today

10 Minute EMOM (alternating)
-30 double-unders
-1 halting snatch + 2 OH squats (build from 60%)



For time:
-30 overhead lunges (95#)
-400m run
-30 power snatches (95#)
-400m run

 

[Yoder]

Just did bench press today. Started at 155, 145, 135, 115, 65 then 45. Did 4 sets of each weight to failure with 2 min rest in between. You look pretty bad ass at the gym when you are struggling to lift an empty bar.

 

[Hardly_Hangin]

Short 1 mile walk with 50# pack, negligible elevation

 

[Cant hit em]

3x8 strict press
Superset
8/8 db upright row

For time
15/15 db push press #50
40 cal row
20 up downs
20/20 db push press
40 cal row
20 up downs
25/25 db push press
40 cal row
20 up downs

 

[FlyGuy]

Power Snatch - 8x3 @ 75%

Strict Press - 3 @ 60/70/80%


WOD - CF Games 2021 Masters Event 4
For Time (w/ 20 min cap):
- Ski 84 Calories
- 42 Med Ball Sit-ups (20#)
- 42 DB Goblet Squats (50#)
- 84’ Handstand Walk
- 42 Back Squats (from floor) (150#)
- 84’ Handstand Walk

(176 RX)
Time capped after 3 Back squats. I’m determined to get my HS walks. I’m close but it’s not there yet. I spent nearly 8 minutes trying to get the 84’, but that was a lot more fun than doing a bunch of stupid back squats anyway! Haha! Proud that I was one of only 7 people in the entire gym that went for the RX today.


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

Chief Seattle

 

[sahunter06]

3.0 miles with 60# pack 500 ft elev change
Ridiculously humid this morning

Compound sets
Incline barbell 20/10/8/8/12/18 155-215# to
Seated cable flys 5x25
Dips 3 sec eccentric 4x10 or failure

db lateral static hold 15-20#
Seated plate over head press 45# 4x15-20

Barbell skull crushers 4x15-20 45-65#
Single arm rope exts 4x failure

 

[InkedElkSlayer]

Shoulders/Traps/Abs
Hanging Pull Up ladder to 10

Warmed up with the bar up to 155 on Dead/Hanging Clean/Push Press/Shrug and full Barbell Clean & Press

Floor 2 OH, full Barbell Clean & Press- 135 x 10 sets of 3. 30 total reps for time

2 sets
Dead/Shrug- 185/205- x 8
Fisio Sit Up- x 21

“Mini” Fran for a burnout
Thruster- 45/55/65 x 21/15/9
Hanging pull up- x 21/15/9

Farmer’s Carry- 75s for 100yds

 

[mtwarden]

5 miles (1000') with Tiny Elvis this morning; the only thing saving us is relatively cool mornings before it jumps into the mid 90's.

 

[BDRam16]

Been awhile since I’ve posted on the WOD thread.

-1/4mile run
-10 squats/5 side shuffles x6
-20 sprinter lunges/20 plank rows/20 overhead lunges x2

3 rounds plus 1/4 ending run for 1mile total

40lb ruck 1 mile fastest walking pace

 

[TripleJ]

24 Minute EMOM Alternating:
-15 cal row
-15 toes to bar
-10 box jump overs 30"
-200m run
-AMRAP Clean and Jerk @ 65% (165#)
-Rest

 

[Hardly_Hangin]

OHP 5,3,6
Deadlift 5,3,1
1 round Kb circuit

 

[sahunter06]

Pre exhaust
Front pull down 2x25 3 sec eccentric

Front pull down 20/15/12/10/15
Barbell bent over row 18/12/10/15
Seated t bar low row 20/15/10/10/15 to seated rear delt fly 4x20

Barbell curl 20/10/10/15 45-65#
Incline single arm db 4x15
Cable single arm DC 4x15-20

 

[sargent]

1 mile with the family this evening.

 

[FlyGuy]

Skill work:
- Max unbroken DU, 5 min

Strength:
- Front Rack Lunges - 4x1 (Gym Length, 65#)
- Bent Over Rows - 4x10


WOD:
“Shuttle to OH(ish)” - IndiGames 2022:
- 0:00-2:00-> 200m Run, Max Jerks (150#)
- Rest 1:00
- 3:00-6:00 -> 400m Run, Max Jerks (150#)
- Rest 2:00
- 8:00-12:00 -> 600m Run, Max Jerks (150#)

(9/8/4)
All reps from the floor. I’m really happy with this score. RX was 225#, no way that was happening (current max is 200), only 3 people in the entire gym got an RX today. I did the ladies RX, which was still 75% of max. Heat index was 108°.

Then 24 arrows at 80 yards


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

Chief Seattle