Wod

[GreenNDark Timber]

5 Rounds For Time:

24 Cal Bike
10 Burpees
30 AbMat Sit-ups
10 Burpees

Time Cap: 25 Minutes

 

[sahunter06]

Tuesday pull day
Wednesday legs- no rest
Deadlift 12/10/6/10 135/225/315/225
Leg press 12/12/12 315/405/455
Leg exts 18/16/15
Leg curl 20/18/16
Calf press 45/35/35

 

[sahunter06]

Push no rest
High incline db press 18/10/10/12 70/80/80/65
Cable lateral top end raise 18/15/12/12
Hammers 12/12/10/8 35/40/45/50s
Static db lateral hold 1 min 15#db
Push ups to failure 20/17/15
Barbell curl 25/15/12/9 55/75/75/75#
Close grip push down 17/12/10/9
Wide grip reverse pushdown 18/13/10/10

 

[RuggedYogi]

5x5
Deadlift
Cable row
Leg extension
Curls
5x10 pull-ups

3.4 mile trail run

 

[sargent]

2 miles today.

 

[state637]

Complete as many rounds and reps as possible in 8 minutes of:
Ski 15 Calories
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses
Rest 2 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 8 minutes of:
Ski 15 Calories
5 Dumbbell Devil’s Presses

Rest 2 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 8 minutes of:
Ski 15 Calories
12 Front-Racked Dumbbell Lunges
9 Dumbbell Push Presses

 

[mtwarden]

4 miles (900') with my wife and Tiny Elvis

 

[RuggedYogi]

1 hr mtb ride

 

[InkedElkSlayer]

5 sets of 5 Pull Ups

3 warm up sets, then 5 working sets, no rest
DB Tri Extension- 20 x 10
Pull Up- x 12
Dip- x 10
Hanging Knee 2 Chest- x 10
DB Dead & Shrug Burpee Box Jump- 75s x 5

Ha! @mtwarden It was supposed to get 92 at home. Wife said it only made high 80s. Since I got to the desert, lowest high temp has been 108… 113 today.

 

[sjwfarms]

yesterday: 2 miles

today:
legs
seated curls 3x12 80/105/120
extensions 3x12 100/120/140
45 deg goblet 3x10 85#
DB 24" box steps 3x10 each 40#
30" box step 3x8 BW 5 secs up/5 secs down
calves

core

 

[sargent]

3 miles with a 38# pack today.

 

[mtwarden]

7 miles (1300') with Tiny Elvis this morning while it was still decently cool

@InkedElkSlayer - yeah that's about 30 degrees too warm for this kid

 

[mtwarden]

strength train this afternoon; I've been putting this off all week as I tweaked my left shoulder—not even sure how. I figured doing heavier deadlifts & overhead presses wouldn't be very prudent, so waited. Actually wasn't too bad, thankfully

deadlifts 3/3/3+/amrap @ 70/80/90/70%
overhead press 3/3/3+/amrap @ 70/80/90/70%
chin-ups 25-23-21
core

 

[GreenNDark Timber]

Partner work out with my son this morning.

9 Rounds x AMRAP 3:
- 25 Kettlebell Swings (53)
- 200 Meter Run
- 15 Toes to Bar

Time Remaining In Window:
Max Calorie Row

 

[sargent]

Strength train
Squats - warmup, 3x5 work sets
Overhead Press - warmup, 3x5 work sets
Tricep Extensions
Chinups
Then 3 miles with a 23# pack.

 

[InkedElkSlayer]

3mi run early this morning, then a lift

12 sets, no rest
DB Squats- Ran the rack from 10s up to 65s x 5
Pull Up- x 5
Knees 2 Chest- x 5

Farmer’s Carry- 75s for 1min, 30sec rest, then 45sec Carry

 

[mtwarden]

5 miles (600') with my wife and Tiny Elvis- some evening primrose and bitterroots popping; Bitterroot is our state flower

 

[sjwfarms]

3 neighborhood miles yesterday

Today Push
warmup 3x15 flies
BB Bench 10/10/10/8/6 + amrap 45/135/185/215/235 + 175
DB shoulder press 10/10/8 50/60/70
DB incline 2x12 75s
overhead DB tris 3x10 70s

core

 

[sargent]

2 miles today.

 

[state637]

Strength
Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 2-3 reps @ 30X1

Conditioning
Against a 2-minute running clock, perform the following:
15 Calorie Assault Bike
Max Reps of Squat Cleans