Wod

Strength
15 min EMOM
Station 1: accumulate 40 sec L sit
Station 2: single leg DB romanian deads 8-10 reps (right)
Station 3: single leg Db romanian deads 8-10 reps (left)
Station 4: bent over DB row 8-10 reps (right)
Station 5: bent over DB row 8-10 reps (left)

Conditioning
Every 4 minutes for 20 minutes (5 sets)
Run 400m
10 V Ups
10 Hang DB cleans
 
4 miles (600') with Tiny Elvis






oh and....
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Pull day
Suicides b/t each set 6/40yd
No rest except loading weights

Compound sets/run
Bentover barbell row 16/12/10/7 115/145/175/190
T bar pull up 16/12/10/8
Run

Low cable row 16/12/10/10 150/180/210/240
Rev weighted hypers 45# plate 20/16/16/14
Run

Read delt fly 18/14/12/12
Hammers 14/14/12/8 40/45/50/55
Run
 
Yesterday a.m. 45 minute F3 workout consisted of 2 20 yard partner wheelbarrow runs, with 20 PU's and 20 situps between runs. Cinderblock manmakers, goblet squats, v-ups and crunches between 100 yard sandbag run and 100 yard sprint back. Donkey kicks and and two 1 minute wall sits.

Last night at the gym after supper:
Bench 45x30, 95x20, 135x10, 185x5, 185x5, 205x3, 155x10
Dumbbell incline 30x12, 35x12, 40x12, 45x12, 50x12
Cable fly 4 sets
Dips 4 sets of 5 (man getting old stinks, I used to rep these out like nothing 20-25 years ago)
Tricep push down increasing weight each set for 20, 15, 12, 10, 7 and 7
 
Have been in Cookeville TN working out at CrossFit mayhem for a couple of weeks. Their wods can be short and intense.

today was:

4 mins
10 power snatch at 135
max distance run on air runner

4 min rest

4mins
400 m run
max power snatch at 135

some handstand stuff for accessories.
 
Nothing spectacular but hit my goal of matching my pace with just a hydration pack but with a simulated hunting day pack weight (didn’t bring my bow, just compensated for the weight) 22lbs speed walking, 84° (way warmer than what I hunt) two half mile steep sections otherwise fairly easy trail. Think I can hit an average of 3mph if the trail was less busy.
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