Wod

[sargent]

3 miles with a 35# pack today.

 

[Haro450]

4 days of riding to work for a rough total of 80 miles. Will try and squeeze in another 20 miles this week. Its a busy weekend so I am not sure if I will have the time.

 

[TripleJ]

3.1miles (550') with a 45# pack this morning

 

[Rusty Shackelford]

5 min warmup

8 min EMOM
1 power clean and power jerk at 80%

1 Deficit deadlift at 65%, every 30 seconds for 8 mins

MetCon 28 min EMOM
Min 1:15kcal row
Min 2: 15kcal assault bike
Min 3: 5 pull ups, 10 push ups, 15 air squats
Min 4: 5 pull ups, 10 push ups, 15 air squats
Repeat until 28 minutes is up

Accessory core work

 

[InkedElkSlayer]

Hiked 5mi and 1200vert with 40lbs.
Same hike as Sunday, but a faster pace.

 

[mtwarden]

5 miles (600’) with Tiny Elvis this morning. See you guys next week, 4 day float trip on the Smith River

 

[state637]

7.5 mile trail run

 

[rharbaugh]

7 mile run


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[sargent]

2 miles today.

 

[dtrkyman]

Back from backpack fishing trip, 20 miles with the pack 25ish lbs. several mile per day fishing approximate total of 28 miles over 3 days 1600+ feet of elevation gain.

Mosquitoes suck!

 

[InkedElkSlayer]

4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 10
Jump Squats/Scissor Lunges- x 5ea
Glute Ham Raise- x 5
Counterbalance Squats- 10lb x 5

5 sets, no rest
Squat- 225/275/295/315 x 5, then 335 for 5, drop to 275 for 10
Counterbalance Squat- 25 x 5

5 sets, no rest
Hack Squat- 135/185/205/225/235 x 5
DB Squat- 25/30/35/40/45s x 5

Finished with easy 1.5mi run

 

[TripleJ]

10 minutes core work and shoulder mobility work

Every 1:20 for 8 rounds:
1 squat clean & jerk @ 80%+

8 Minute AMRAP:
3-6-9-12-15-18-...
-Power cleans
-Jerks (95#)
30 double unders after each set

 

[state637]

Every 10 minutes, for 40 minutes, (4 sets) for times:
Run 400m
8 Dumbbell Shoulder to Overhead Rt arm 50# DB
8 Dumbbell Shoulder to Overhead Lt arm 50# DB
16 Dumbbell Alternating Devil’s Presses 50# DB
Row 30 Cals

 

[sargent]

2 miles with a 35# pack
3 miles with a 85# pack today.

 

[RSather528]

5 more miles at 4K-5k elevation in the elk unit.

 

[dtrkyman]

Core and balance work followed by back. Pull ups, dumbell rows and seated rows. 30 minutes light cardio on the elyptical. Watched the end of the gals wimbeldon match.

 

[InkedElkSlayer]

3mi run early

Pull up ladder to 10

5 sets, no rest
Close Grip Bench- 45/95/135/185/205 x 20/20/20/10/10
Pull Up- x 10
Dead- 45/95/135/185/205 x 20/20/20/10/10
Toes 2 Bar- x 12

3 sets, 30sec rest
Rev Bar Dip- x 1212/12

No day off from work or PT in over 2 weeks. I’m ready for one. Back in Montucky Monday.

 

[CaliWoodsman]

Overhead press, lat pulldowns, deadlift, and lunges. Been incorporating high volume body weight lunges into every workout lately as this flatlander tries to get his legs ready for the mountain.

 

[sahunter06]

Wednesday legs
Thursday push day

Still having shoulder issues so push and pull workouts are light and completed in 35 min.

 

[Cant hit em]

30 min treadmill - alternating 5min walk 5 min run

15 min stair stepper
15 min road bike thing