Wod

[Mike Islander]

Exactly 2 miles with 30 pounds. That's all I felt like doing in this heat. The corn and fish don't seem to mind at all. Saw one tiny fawn as well. Too far for cellphone pics.

 

[InkedElkSlayer]

In the desert again. 115 yesterday, a comfortable 110 today.

Ran 3mi early… below 90.
Stretch and mobility.
Got my outside lift done… below 100
4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12

Bench- Doubles at 205/215/225/235/245
Then a drop set at 225/205/185 for 5/5/7

3 sets, 45sec rest
DB Bench- 70s x 10/9/8
Preacher- 65 x 12

Wrist Curls- 55 x 20/20/18

5min ice bath.
I used to do the ice bath regularly after hypoxia training. Kinda changed from that style of training and the ice a few years back. It felt pretty good today actually.

 

[JMasson]

AM

I forgot to take a picture of the PT schedule my squad leaders made this month. Doesn’t really matter anyway, we start leave in two days. It’s raining pretty hard in NE Italy this morning but I’m sure they’re going to run so myself and LT will be running with them. They normally like to do a zone 2 run for 60 minutes on the first duty day so that’s what I’m expecting

PM

Going for a real burner this afternoon.

6 rounds
5x KB thrusters @ 28kg
5x KB elevated row @ 34kg
50m KB farmers carry @ 34kg
5x KB snatch @ 28kg

4x 800m repeats (assuming it’s not raining; I’m only good for running in the rain once daily).

 

[sargent]

2 miles today.

 

[CRJR45]

Gym day 2138 steps for 134 floors
Rotary torso 3x20@150
Leg lifts 3x15
Knee lifts 3x15
Arm curls 3x15@80
Tricep extension 3x15@120
Lat pulls 3x15@120
Seated rows 3x15@120
Tricep press 3x15@120

 

[InkedElkSlayer]

40min of stretching/mobility/balance before lifting.
5 sets, 30sec rest
Hanging Clean and Press- 45/95/115/135/145 x 10/10/8/6/5
Shrug- Same
Pull Up- x 10
Knees 2 Bar- x 10

DB Thrusters- 25s x 21

DB Clean and Press- 35s x 21
Ended with an easy 1mi. run

 

[mtwarden]

5 miles (800’) with Tiny Elvis this morning; didn’t hit the trail until 8:30, but was still in the upper 50’s

 

[Blacktocomm]

10 mile run
7.5 miles hike (3,092 elevation gain) with toddler in backpack

My legs will be in recovery mode for the next few days. I was also so worn out I only did the first 2 sets of my normal pushup/curl/situp routine.

 

[mtwarden]

strength train this afternoon

squats 5/5/5+/amrap @60/79/80/60%
bench 5/5/5+/amrap @60/79/80/60%
pullups 20/20/20
core

 

[state637]

Strength
Back Squat
Every 2:30 for 20 minutes (8 sets)
Set 1- 5 reps @70% (235)
Set 2- 3 reps @75% (255)
Set 3- 2 reps @85% (285)
Set 4- 2 reps @90% (300)
Set 5- 2 reps @90% (300)
Set 6- 2 reps @90% (300)
Set 7- 10 reps @70% (235)
Set 8- 10 reps @70% (235)

Condtioning
5 Rounds
Against a 90 second running clock
8 burpee box jump overs
Max reps DB front squat w/ 2- 50# DB's
Rest 90 seconds

 

[sahunter06]

7/4 push day

Pull- still working with light weight due to shoulder issue. MD eval today possible ligament tear. Heading to ortho next.

No rest
Front pull downs 2x20
Incline db low row 3x15
Single arm cable row 3x15
Seated rear delt fly 4x18
Cable pull overs 3x15
Rev hypers 3x25

 

[TripleJ]

20 minute AMRAP
-600m run
-30 wallballs
-30 toes to bar

 

[RSather528]

2 mile walk, no pack.
Shoulder press: 15 reps x 4 sets
Squat: 12 reps x 4 sets
Push-ups: 15 reps x 4 sets
Weighted calf raises: 20 reps x 4 sets

 

[sargent]

2 miles today.

 

[mtwarden]

5 miles (800’) with Tiny Elvis and my visiting brother.

 

[state637]

9 mile run

 

[Rusty Shackelford]

Five minute warm-up
Back squats
8@50%
8@65%
6 @70%
6@75%

Front squats
5@60%
5@65
2x5@75

MetCon
1000m row @ easy pace
2min rest

4x500m row @ 2:15/500m pace, increase each round

Accessory work (did curls for the first time in forever)

 

[TripleJ]

7 minute AMRAP
-10 cal ski
-10 Pallof press (5L/5R)
2 minute rest
7 minute AMRAP
-10 cal row
-10 bar dips
2 minute rest
7 minute AMRAP
-10 cal echo bike
-10 single leg glute bridges (5L/5R)

 

[Rusty Shackelford]

7 minute AMRAP
-10 cal ski
-10 Pallof press (5L/5R)
2 minute rest
7 minute AMRAP
-10 cal row
-10 bar dips
2 minute rest
7 minute AMRAP
-10 cal echo bike
-10 single leg glute bridges (5L/5R)

That damn ski-erg will tear you up.

 

[InkedElkSlayer]

Did 6.5mi and 1800vert with 35-40lbs.
Boulders and sand the entire way, so there was a lot of up and down to gain that 1800ft.