Wod

[MBAlex]

Morning:

70 pommel curls

Incline DB press: 10/8/6/8/6
Single arm DB OHP: 4x6
Lat pulldown: 4x10

Evening:

10 min gas-out on the heavy bag

 

[sargent]

2 miles today.

 

[state637]

Strength
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Sets 4-5 – 8 reps @ 70%
Set 6 – 6 reps @ 75%
Sets 7-8 – 6 reps @ 80%

Conditioning
15min AMRAP
400m Run
15 Sit Ups
10 Ring Dips

 

[GreenNDark Timber]

AMRAP 4:
3 Rounds:
7 Push Press (95)
7 Front Squats (95)
7 Pull-ups

Time Remaining:
Max Calorie Row

[Rest 4 Minutes]

AMRAP 4:
3 Rounds:
5 Push Press (115)
5 Front Squats (115)
5 Pull-ups

Time Remaining:
Max Calorie Row

[Rest 4 Minutes]

AMRAP 4:
3 Rounds:
3 Push Press (135)
3 Front Squats (135)
3 Pull-ups

Time Remaining:
Max Calorie Row

 

[mtwarden]

4 miles (600') with my wife and Tiny Elvis

 

[Cant hit em]

30 min partner amrap split reps when needed - 1 work while 1 rest

160 dubs
120 cal row
80 push press #75
60 back rack lunges #75


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[sjwfarms]

pull day
warmup/stretch
Hex deads 10/10/8/8/6 45/135/185/225/275
3x5 pullups
Hammer pulldowns 15/10/8 + amrap 90/160/200 + 110
cable rows 10/8 + amrap 140/180 + 120

core work

 

[MBAlex]

40 min of touch rugby

 

[sargent]

Strength Train
Squats- warmup, 2x5 work sets
Bench - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
1 mile

 

[InkedElkSlayer]

Yesterday was up really early, stretched out and did 15min of arduous running on the treadmill

Today
8 sets, no rest
DB Thrusters- 10/15/20/25/30/35/40/45s x 10
Weighted Knees to Chest- 10lbs x 10

3 sets, 30sec rest
DB Arnold Press- 35s x 12
DB Dead & Shrug- 70s x 6/12
Pull Up- x 12
DB Step Ups- 35s x 6ea side

 

[state637]

Strength
Every 3 minutes, for 18 minutes (6 sets) of:
2 Power Cleans + 2 Cleans + 2 Front Squats

Start at 55-60% of your 1-RM Power Clean and build from there

Conditioning
Every 4 minutes, for 16 minutes (4 sets) for times of:
Run 400m
10 Bar-Facing Burpees
5 Cleans @185

 

[GreenNDark Timber]

Power Clean for load:
Work up to 1 set of 5 @ 85%


8 Rounds For Time:
- 5 Power Cleans (155)
- 30 Double Unders
- 100 Meter Run

Time Cap: 18 Minutes

 

[mtwarden]

7 miles (1100’) with Tiny Elvis this afternoon

900 miles in the rear view mirror

 

[MBAlex]

Took the day off and did some bear hunting/picking up cameras. Hit 3.5 miles with about 20lbs.

Got a mangy coyote first thing too at a friends farm that was hassling cattle.

 

[sjwfarms]

5 miles 800'

 

[Cant hit em]

Deadlifts
5-3-1-1-1

8 min amrap
12 up downs over the bar
4 deadlifts #225


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[sargent]

2 miles with a 23# pack today.

 

[state637]

Aerobic Conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.

Today I ran 3 miles then did 100# D Ball carries.

 

[InkedElkSlayer]

10 sets, no rest
DB Squats- 10/15/20/25/30/35/40/50/55/55s x 10
Box Jump- 32in x 5

5 sets of 5, no rest
1 arm OH KB Lunges- 30 x 5ea side
DB Sumo Squat- 70 x 5

KB Floor to OH press- 30pounder x 15ea side

Finished with 10min treadmill 7.0/2.5%

 

[mtwarden]

7 miles (1000') with Tiny Elvis this morning; that heat wave in the Southwest has crept up as far as Montana