Wod

[T-town]

3 miles with 40lb pack
101 heat index

 

[FlyAK]

6.3 mile run
59 min

 

[sargent]

2 miles with a 45# pack today.

 

[T-town]

F3 45 minutes:

10 burpees
2 X 20 pushups/ 40 donkey kicks/ 60 sec wall sit
1/2 mile run
50 pushups
Stadium run
50 air squats
Stadium run
200 flutter kicks
Walking Lunges 50 yards
50 yard Hill sprint 5 burpees at the top
20 pushups
Bear crawl the hill 5 burpees at the top
30 air squats
Backwards run the hill 5 burpees at the top
20 v ups
Sprint the hill again 5 burpees at the top
10 pushups
50 dips
1/2 mile run
3 100 yard sprints

 

[InkedElkSlayer]

2 warm up circuits to get going…

DB Thrusters- 5/10/15/20/25/30/35/40s x 5

4 sets, no rest
Dead- 45/95/115/135 x 12
Hanging Clean- same x 9
Push Press- same x 6
Decline Sit Up- 12


10 sets of 3 for time
Floor 2 OH Clean & Press- 135 x 3

3 sets, no rest
Hex Bar Shrug- 150/200/200 x 6
DB Alt Rows- 35s x 10
Toes 2 Bar- x 10

 

[TripleJ]

3 position snatch (1 x high hang + 1 x hang + 1 x full)
10 minutes to build to a heavy set

Every 20 seconds for 6 rounds:
1 snatch @ 90% part A

For time:
20 cal echo bike
400m run
20 cal row
400m run

3 rounds:
10 pallof press with 5 second hold (5R/5L)
20 side plank press out with 5# plate, 5 second hold (10R/10L)

 

[state637]

Conditioning
Every 8 minutes, for 40 minutes (5 sets) for calories:
800 Meter Run
20 Box Jump-Overs
10 Strict Handstand Push-Ups
Max Calories of Rowing

Written with no rest between rounds, I however took 15 seconds before round ended to record my cals.

 

[RSather528]

2.5 miles 42# pack.

 

[dtrkyman]

Gym,

Balance and cardio warm ups 20 minutes.

Back, dumbell rows, lat pull downs seated rows, pull ups and cable rows.

50 minutes elyptical.

 

[fngTony]

Altitude is kicking my butt. I was able to jog the first mile (a personal best) but then just gassed the rest of the way. Staying lower elevation this weekend 7.4 mile trail topping out at 7750’. (I know people reading this at sea level are rolling their eyes ).

 

[sargent]

3 miles with a 45# pack
3x
5 pullups
10 pushups

 

[InkedElkSlayer]

3mi at daylight with stretching before and after

 

[TripleJ]

5 rounds for time:
12 cal row
40 double unders
8 (4L/4R) single arm dumbbell thrusters (50#)
12 toes to bar

 

[sahunter06]

Tuesday pull

Wednesday
Legs
Deads 20/15/12/8 135/225/295/325#
SL db squat 12/10/10 45s

Compound -failure
SL exts 18/15/12/18
SL curl 18/15/12/18

Calf press 40/35/35/35

 

[sargent]

2 miles with a 45# pack
25 pullups

 

[state637]

Yesterday

Strength
Bench press x7 @60-65%
Every 3 minutes for 15 minutes (5sets)

Conditioning
5 RFT
400m run
12 T2B
12 ring dips
12 push ups

 

[rharbaugh]

2.5 miles with 50lb pack
1 mile run


Sent from my iPhone using Tapatalk

 

[InkedElkSlayer]

4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 15
Plyos (jump squat/box jump/scissor lunge)- x 5ea

6 sets, no rest
Squats- 225/275/295/315/335/275 x 3/3/3/3/3/10
Farmer’s Carry- 44/55/65/70/75/75s x 1min

2 sets, 45sec rest
Hack Squat- 185 x 10
DB Walking Lunge- 35s x 12ea

 

[T-town]

Yesterday- 3 mile walk with wife and daughter

F3 workout this morning: 45 minutes

Pushups, air squats, burpees, lunges, Jump squats, v ups, sit ups, skaters, more pushups and burpees. Just over 3 miles of running between stations.

 

[TripleJ]

3 miles (1017') with a 50# pack this morning