Wod

[northernalpine]

7 miles (1000’) with my wife and Tiny Elvis; our streak of amazing weather continues.

Heat index is 102 at my house…more than a little jealous right now

 

[mtwarden]

3 hours of tree removal and axe work


try to hold on to it for 3 more weeks, I'll be there in two.

I’m not sure two weeks, but in one week we’re back into the 90’s

strength train

deadlifts 5/3/1+/amrap
overhead press 5/3/1+/amrap
chin-ups 30-28-26
core

 

[Cant hit em]

High Country scouting for a tag i drew with my daughter and the dawg


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[mtwarden]

^ nice looking country

 

[Cant hit em]

^ nice looking country

We had another good snow year tons of water everywhere and green. Was a great hike


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[sjwfarms]

caught a second wind..

pull day:
warmup
pullup ladder to 6
hammer pulldowns 10/10/10/7 90/140/180/205
DB bo rows 10/10/9 60/75/90
seated cable rows 10/8 + amrap 120/160 + 100
2x 1 min dead hangs

 

[Mw01313]

Yesterday:
Turkish getups. X2 per side
OH press x10 per side 35lb kb
Swings x15 per side 50lb kb
Rev lunges x6 per side 50lb kb
Highpulls x10 per side 35lb kb
X3 with a minute between
Russian twist 3x10 per side
Farmers carry 35 & 50lb kbs. 1:45 per side

 

[sargent]

Strength Train
Squats - warmup, 2x5 work sets
Overhead Press - warmup, 3x5 work sets
1 mile

 

[mtwarden]

A quick 3 mile hike with Tiny Elvis this morning; ended with a good week (and a good month)

 

[northernalpine]

22K on the bike today, it was the only way to keep enough air moving with the heat

 

[mtwarden]

^ Ouch! the bright side is there is a lot of scientific evidence showing the benefits of heat training (sadly I avoid it like the plague! )

 

[northernalpine]

^ Ouch! the bright side is there is a lot of scientific evidence showing the benefits of heat training (sadly I avoid it like the plague! )

It’s easy on the joints…but that’s about it

 

[Mw01313]

3.3 miles with 50lbs in the pack. Did it in exactly an hour on the road.

 

[state637]

Back Squat
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 3 reps @ 75%
Set 2 – 1 rep @ 85%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Sets 5-7 – 6 reps @ 80%
Set 8 – 4 reps @ 85%

Conditioning
Against a 4-minute running clock:
400 Meter Run
12 DB Box Step-Overs w/ one DB
Max Reps of Wallballs

Rest 2 minutes and repeat for a total of three (3) sets.

 

[TripleJ]

Hang snatch 5rm:
10 minutes to build to a heavy set of 5 hang snatches

3 minute EMOM:
3 hang snatches @ 80% part A



8 Minute AMRAP:
30 double-unders
10 toes to bar

 

[MBAlex]

Was doing yard work all weekend in the heat so didn’t hit the gym. Back in today.

Upper body strength:

100 pommel curls

5x5 bench with cambered bar
4x8 single arm DB rows
6x6 OHP with axle bar
10x3 weighted pull-ups

 

[mtwarden]

5 miles (700') with Tiny Elvis this morning

 

[northernalpine]

Warm Up:
5 min stationary bike

Workout:
5/3/3/1+
- Front Squat
- Hang Clean
- Standing BB Press

Then:
4.25 miles w/ 50lbs

 

[Mw01313]

Turkish Getups x2 per side 35lb KB
Bent over rows x10 per side 50lb KB
Single arm swings x15 per side 50lb KB
Kneeling OH Press x10 per side 35lb KB
KB Cleans x10 per side 50lb KB
x3
Twist 3x15 per side 35LB KB
Farmers Carry 35Lb & 50LB KBs 1;45 per side