Wod

Got out today, great trip- albeit a wee bit cool :)

52 miles just under 5000' of gain, some pretty difficult snow up high )lots of post holing :(. Scenery was worth the grind.

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Back at it this morning , no deer harvest over the weekend. Moon phase…
Push
Incline db 18/13/10/10/15 55/75/80/80/60
Close grip 15/12/8/20 115/165/185/115
Lateral raises on incline 19/16/13/13
hammers 15/12/10 35/50/45s
Wide pushdowns 20/17/15/13
db curls 23/16/13
Treadmill 2.6 15 min 15 deg
Meetings starting back up had to cut treadmill short
 
Strength
Every 2:30 minutes, for 15 minutes (6 sets):
Tempo Front Squat @ 32X1
*Set 1 – 3 reps @ 70% of 1-RM Front Squat
*Set 2 – 2 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 87.5%
*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85-87.5%

Conditioning
For Time:
800m Run
50 DB Box Step Overs (20” w/2-50# DB’s)
50 cal Assult Bike
 
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