Wod

[state637]

Strength
Four sets of:
Prone Lying (face down) Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes

Conditioning
For time:
1 mile run
60 pull ups
30 box step overs 20” w/ 2-50# DB’s

 

[mtwarden]

4 miles with my wife, grandkids and Tiny Elvis; early!

 

[LateSeasonElk]

3.4 mile walk

Needed a little active recovery today. Soreness is starting to set in.

 

[TripleJ]

Every 2 minutes for 6 rounds:
20 double-unders
+ 1 power clean + 2 hang squat cleans + 1 split jerk (Build from 60-70% max clean and jerk)


8 minute AMRAP:
-30 cal row
-20 alt DB snatches
-10 front squats @ 115#

 

[sjwfarms]

3.5 miles 400'

 

[sahunter06]

Pull
Amrap 3 min
T bar pull ups 18/15/12/11
incline db upright row 65s 17/16/13/10
Seated rear delt fly 22/17/15/18

Seated low cable row 17/15/13
Standing rev hypers 35# 20/15/15

Treadmill 15 deg 2.6 20 min

 

[Squirrel Master]

MTNtough gym daily yesterday morning, then fell asleep on the couch about 7:00 last night so that was it!! About to get a couple miles in now while it's cool.

 

[mtwarden]

3 miles with my wife, grandkids and TE- early.

 

[Mw01313]

Halos x10 per side 35lb kb
Goblet squats x10 50lb kb
Push press x10 per side 50lb kb
Swings x15 50lb kb
Step ups x8 per side 50 lb kb
X3 with a minute between circuits
Twists 3x15 per side 35lb kb
Suitcase carries 2 min per side 50lb kb

 

[TripleJ]

Every 90 seconds for 16 rounds, alternating:
Minute 1: 20 (10R/10L) single arm DB push press (50#) + 5 burpees with a jump up to a pull-up bar
Minute 2: 250m run + 5 box jump overs (30")
Minute 3: 10 Handstand pushups + 5 burpees with a jump up to a pull-up bar
Minute 4: 60 second max ski erg cals + 5 box jump overs (30")

 

[state637]

Conditioning
Every 9 min for 36 min (4 rounds)
500m Ski
12 Burpees
6 BMU’s
3 Wall Walks
20 Cal Bike

 

[mtwarden]

strength train (in the AC!)

squats 5/5/5+/amrap @ 65/75/85/65%
bench 5/5/5+/amrap @ 65/75/85/65%
pullups 25-25-25
dips 2x30
core

 

[sargent]

Strength Train
Squats - warmup, 2x8 work sets
Bench - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
1 mile

 

[LateSeasonElk]

EMOM
Min 1: 1 Bear Complex 135#
Min 2: 2 Bear Complex
Min 3: 3 Bear Complex
Min 4: Rest
Min 5: 3 Bear Complex
Min 6: 2 Bear Complex
Min 7: 1 Bear Complex

-Rest as needed then-

Death by Thruster 95# (10rnds + 6 reps)

-Rest as needed then-

Run 0.5 miles while holding a 45# Bumper Plate (6:12)

Slept in this morning so got to enjoy working out during the hottest day of the year.

 

[sjwfarms]

pull day:
warmup cable pull overs
3x8 pullups
Hammer pulldowns 12/10/8 + amrap 90/140/180 + 110
reverse grip cable rows 12/8/6 + amrap 120/160/180 + 100
variable TRX rows
DB curls 2x12 35s

 

[MBAlex]

Warmup: 3x10 single leg hip bridges

10x5/each BB split squats

10x3 chest to bar pull-ups

3x10 good mornings with bands

1 mile run

 

[sargent]

2 miles today.

 

[LateSeasonElk]

5 Rounds
S/L DB RDL 35# (10,10,10,10,10)
Back Squat 135#,185#,205#,205#,205# (10,10,10,10,10)
S/L DB Calf Raises 50# (10,10,10,10,10)
DB Bench Press 50# (14,14,14,14,14)

Finisher: 50 Seated Good Mornings 45#

 

[mtwarden]

5 miles (700’) with my grandson and Tiny Elvis this morning; didn’t cool off much last night.

We’ve go a growing fire not too far from town. Sadly a pilot was killed yesterday fighting it

 

[TripleJ]

That's too bad about the pilot @mtwarden . Hopefully they can get the fire under control quickly without further loss of life.


2.6 miles (404') with 50# pack