Wod

[Rusty Shackelford]

5 Min warm up

OH squat complex
1x5 @ 50%, 55%, 60%, 65%
2x1 at 75%

Squat Snatch
4x5 at same percentages as above

MetCon
5 Rounds
30 weighted lunges with 20kcal row

 

[sargent]

5 miles today.

 

[TripleJ]

4 x 6 back squats @ 75%

10 minute AMRAP:
-20 alternating DB hang clean and press
-40 double-unders
-20 pull-ups
-40 double-unders
-20 abmat sit-ups
-40 double-unders
-20 wall balls

3 rounds for time:
-10 pull-ups
-20 push ups
-30 air squats

 

[JD Jones]

Run. Just ran and didn’t track a thing. It was nice!

 

[mtwarden]

4 miles (800') with Tiny Elvis on another nice cool day

 

[mtwarden]

added a little volume to my strength today

5 rds/1 minute rest between rounds

squats 10 x 60/65/70/65/60% of 1RM
bench 10 x 60/65/70/65/60% of 1RM
pullups 5 x 11



core

 

[sahunter06]

Legs-
Deadlift 15/8/5/5/2 135/225/275/325/355
Leg press 12/10/10/10 335/390/440/490
25# plate 4 way lunge to failure
Leg exts 18/15/15/15
Body leg curls 14/12/10
Calf press 50/40/40

 

[CAH]

1500 lunges in an hour this morning. The last 500 were a bearcat.

 

[Rusty Shackelford]

1500 lunges in an hour this morning. The last 500 were a bearcat.

The last 1499 sounds like they’d be a bearcat.

 

[sargent]

2x
5 pullups
30 air squats
30 pushups
3 miles with a 30# pack
10 minutes step ups with 85#

 

[TripleJ]

3 rounds for time:
-10 pull ups
-20 push ups
-30 air squats

For time:
-800m run
-60 Single arm KB front rack iso box step ups (30 right arm-right leg/30 left arm-left leg)
-60 heavy banded glute bridges
-60 sit-ups
-400m run
-30 Single arm KB front rack iso box step ups
-30 heavy banded glute bridges
-30 sit-ups

 

[InkedElkSlayer]

Going to climb a peak tomorrow that will get us above some Mulie country that I’ve been wanting to check out. So just a quick leg day today.

4 sets, no rest
Squats/Calf Raise-45/95/135/185 x 10
Good Morning- 45/65/95/115 x 7
Plyos(jump squat/box jump/scissor lunge)- x 5ea

Slow tempo bench Squats- 7 sets of 3
225/245/275/295/315/335/345 x 3

2 sets of Deadhangs for 90sec

 

[mtwarden]

3 miles (500') with my wife and Tiny Elvis- in the rain, but not complaining we'll take the moisture

 

[state637]

Strength
took about 25 minutes to work up to a 1 RM in front squat and hit 295#

Conditioning
For time:
Buy in- 2 Rds of Cindy (5 pull ups, 10 push ups and 15 air squats)
Then 5 rounds of:
1 Round DB DT (12 deads, 9 hang cleans and 6 push jerks w/ 2 50# DB's)
3 Rounds of Cindy
Cash out- 2 Rds of Cindy

 

[CRJR45]

Five mile walk with a 32 lb pack in 80 minutes , just beat the rain .

 

[JD Jones]

Strength day:

Squats/OH press/bench/core/some bicep curls (not typical in my routine but felt good!)

 

[mtwarden]

We (wife and Tiny Elvis) might get a short hike in later up the Swan; we're going to camp out for the start of the 2023 BMWO tomorrow morning

If you don't see me posting by next Wednesday, call the calvary

https://rokslide.com/forums/threads/2023-bob-marshall-wilderness-open.311737/

 

[state637]

30 min EMOM
1- DB lat pull overs x10
2- DB press 5 each arm
3- T2B max effort
4- plate twists slow and controlled x10
5- bike sprint 12 cals

 

[CRJR45]

We (wife and Tiny Elvis) might get a short hike in later up the Swan; we're going to camp out for the start of the 2023 BMWO tomorrow morning

If you don't see me posting by next Wednesday, call the calvary

https://rokslide.com/forums/threads/2023-bob-marshall-wilderness-open.311737/

Good luck , have fun , and what did the pack weigh ?

 

[CRJR45]

Gym day for me
1930 steps for 121 floors , my new best !
But I had a hard time recovering from it . When I went to do the upper body stuff , I got light headed and was sweating profusely . I made it halfway through and quit , don't judge me , LOL