Wod

[InkedElkSlayer]

Warm up…
DB Thrusters- 5/10/15/20/25/30/35/40/45s x 5

4 sets, no rest
Hanging Clean and Press- 45/95/115/135 x 5
Shrug- same
Toes 2 Bar- x 10
A 5th set of Hanging Clean and Press with 95 for 21 reps

3 sets, no rest
Hex Bar Shrug- 200 x 5
Farmer’s Carry- 75s for 1min
Decline Sit Up- x 15

 

[state637]

Strength
Front squat
15 minutes building up in weight
3 2 x 1 tempo 1 rep
Max reps at ending weight after the 15 minutes

Conditioning
For time
50 cal row
50 goblet squats w/ 30# WB
50 cal assault bike
50 goblet squats w/ 30# WB

 

[TripleJ]

For time:
9 ring MU
9 squat snatch
150m run
7 ring MU
7 squat snatch
150m run
5 ring MU
5 squat snatch
150m run

---3 Minute rest---

Max effort 500m row

 

[dtrkyman]

7.5 miles, 2200 ft, average 3.2 mph, no pack.

 

[sahunter06]

Pull
T bar bentover row 16/12/8/15 135/170/195/135
Cable low row standing 16/12/10
Compound sets
T bar front pull down 15/12/10
Plate reverse hypers 20/20/15 45#
Seated rear delt fly 18/15/12 failure

Treadmill work

 

[T-town]

F3 workout this morning 45 minutes:
Mile jog
Cinder block farmers carry 400 yards. No putting the block down once you pick it up.
23 manmakers
Farmers carry 75 yards
16 overhead oress
FC 75 yards
24 thrusters
FC 75 yards
32 Tricep extensions
FC 75 yards
40 block swings
FC 75 yards
48 curls
FC 75 yards
Finally out the block down and 56 side steps over the block
75 yard FC
64 goblet squats
200 yard FC
100 yards of murder bunnies
100 yards FC
1 Mile jog


Gym tonight: dumbbell inclines 45’s x 12. 4 sets
Pull downs and seated rows 110 3 sets of 12 each

Tricep push downs and cable fly

 

[RSather528]

1.5 miles with 42lbs, 100’ of elevation.

 

[sargent]

3 miles with a 45# pack today.

 

[InkedElkSlayer]

Just under a 4mi loop run.

Finished with a ladder of DB Step Ups- 15/25/35/45/55/65/75

 

[TripleJ]

10 minute EMOM:
2L/2R x Barbell front rack lunges w/ single leg knee drive after each rep 135#

For time:
25 cal assault bike
20 single arm DB thrusters (10R/10L)
20 chest to bar pull ups
20 single arm DB thrusters (10R/10L)
250m run

3 rounds:
5R/5L Pallof press with 5 second hold
10R/10L single leg glute bridge with hold

 

[state637]

For time
1 mile run
40 walking lunges w/ farmer’s carry 2-35# DB’s
40 bent over BB rows @135
1 mile run
40 bent over BB rows @135
40 walking lunges w/ farmer’s carry 2-35# DB’s
1 mile run

 

[RSather528]

3.5 mile bike ride

4 sets of 15 push-ups
4 sets of squats
4 sets of kettlebell deadlift

 

[sargent]

3 miles with a 45# pack
2x 25 cinder block swings
10 minutes step ups with 85#

 

[InkedElkSlayer]

6 sets, no rest
Squats/Calf Raise- 45/95/135/185/225/275 x 10
Plyos (jump squat/box jump/scissor lunge)- x 5ea

Hex Bar Farmer’s Carry- 150x 2min
1min Deadhang
Hex Bar Farmer’s Carry- 150 x 2min

 

[TripleJ]

6 Minute EMOM:
6 bench press @ 65-70% + 10 slam balls

For time:
50 toes to bar
50 Russian KB swings
50 ab-mat sit-ups
50 heavy banded good mornings
25 burpees to a plate
25 toes to bar
25 Russian KB swings
25 ab-mat sit-ups
25 heavy banded good mornings
25 burpees to a plate

 

[state637]

7.5 mile run

 

[rharbaugh]

5 Rounds

1/4mile sprint
15 sit-ups
15 push-ups
5 pull-ups
1 minute rest


Sent from my iPhone using Tapatalk

 

[RSather528]

1.7 miles 52# pack

 

[T-town]

Hiked around just over 5 miles with light pack. Left 300’ ft elevation yesterday and hiking today between 7-9k’ in Montana so I was sucking a little wind.

 

[sargent]

3 miles with a 45# pack
2x 25 cinder block swings