Wod

[Sccritterkiller]

For time
2000m assault bike
50 KBS 1.5 pood
50 over the should ball slams 50# ball
2000m assault bike
50 toes to rings
50 burpees
2000m assault bike

 

[sargent]

3 miles with a 45# pack today.

 

[state637]

5 mile road run

 

[TripleJ]

Partner workout:
20 minute AMRAP: Max cal row
Partner A rows for calories
Partner B works through
-5 double DB devils press
-10 ring dips
-5 double DB devils press
Switch places after each round. Each partner does 3 rounds
After 6 rounds, go into:
-10 slam balls
-10 pull ups
-10 slam balls
Switch places after each round. Each partner does 3 rounds

 

[Sccritterkiller]

For time
Buy in
22 power snatches with 95# BB
Then 3 rounds
22 cal row
11 wall balls 20# ball

 

[mtwarden]

5 miles (700') w/ my wife and Tiny Elvis

 

[mtwarden]

strength train

deadlifts 5/5/5+/amrap @ 65/75/85/65% of 1RM
overhead press 5/5/5+/amrap @ 65/75/85/65% of 1RM
pullups 3 x 20
core

 

[InkedElkSlayer]

Climbed 700vert and descended 4200 with 35lbs on a 7.5mi walk through. Lots of rock, but a nice hike

 

[sargent]

3 miles with a 45# pack today.

 

[T-town]

F3 IRonPAX Week 0 for time: clock starts with the warmup

Warmup/ everything a 4 count for 13
Jumping jacks
Imperial Walkers
Shoulder taps
Mountain climbers
Plank jacks
800 meter run

workout85 reps each movement
85 Perfect push-up (hands off the ground once down)
8 burpees
85 Sit-ups
8 burpees
85 goblet squats with cinder block
8 burpees
85 dips on a bench
8 burpees
85 over head press with cinder block
8 burpees
85 flutter kicks on a 4 count
8 burpees
85 cinder block swings
8 burpees
800 meter run

Took me 49:25

Fastest man who is a beast with great form 38:05.

It’s tough to keep your mouth shut watching some people fly through reps with half ass form.

 

[sahunter06]

I’ve still got after it this week just forgot to post.
Wednesday legs
Thursday push day
This morning pull
Smith Mach bentover row 18/15/12/8 140/140/190/190
db incline row 16/14/12/9 50/60/70/70s
Front pull-down 15/12/10/15
Rev hypers 25/25
Bicep curls db 16/14/10/8 35/40/45/50

Treadmill work

 

[state637]

Strength
Every 2 minutes, for 20 minutes (10 sets) of:
Deadlift x 2 reps @ 75-80% of 1-RM

Conditioning
12 Minute AMRAP:
30 Double Unders
12 Burpees
10 Toes to Bar

 

[TripleJ]

See you guys in a few days, I'm headed east to the other side of the state for opening weekend of elk season.

 

[Sccritterkiller]

DL 2nd week of cycle
10 @ 60%, 8 @ 65%, 8 @ 65%, 6 @ 70%
then
For time
600m run
60 DUs
40 box over jumps 24"
60 DUS
600m run

 

[mtwarden]

See you guys in a few days, I'm headed east to the other side of the state for opening weekend of elk season.

Good luck!

Starting the month on the right foot, 9 miles (1500') with Tiny Elvis- pretty decent clip (more so for him! )

 

[InkedElkSlayer]

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

Squats- 225/275/295/315/225 x 3/3/3/3/15

2 sets, 45sec rest
Hack Squat- 135/185 x 10
Farmer’s Carry- 60/75s x 1min

 

[RSather528]

8 miles today

 

[sargent]

9 miles
2x 25 cinder block swings
2x with a 90# pack
20 step ups
20 lunges
20 squat/calf raise

 

[Rusty Shackelford]

I’ve been slacking on my posts here. But got out before the sun was up for 4.8 miles this morning.

 

[mtwarden]

5 miles (700') with my wife and Tiny Elvis; low 90's today, but looks like we have nice stretch of 70's for a bit anyways