Wod

[TripleJ]

2 minutes work/1 minute rest at each station for 9 rounds alternating (3x through)

1) AMRAP of 8 toes to bar + 8 burpees to pull-up bar

2) AMRAP of 1 Power clean + 2 front rack lunges (1R/1L) + 1 shoulder to overhead (barbell loaded to body weight)

3) AMRAP row calories

 

[Mw01313]

Halos x10 per side 35lb KB
Goblet squats x10 50lb KB
Swings x15 50lb KB
Front Racked step ups x10 per side 50lb KB
x3 on the circuit 1min rest between
Twists 3x15 per side 35lb KB

Little bit of pain in my left shoulder so holding off on OH presses and Carries for the next week. Also going lighter on the pack work. Hope that clears it up without giving up too much progress.

 

[GreenNDark Timber]

Deadlift for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

For Time:
30 Deadlifts
600 Meter Run
20 Power Cleans
400 Meter Run
10 Front Squats
200 Meter Run

Barbell: (155 lbs)

Time Cap: 15 Minutes

 

[sjwfarms]

leg day:
warmup 3x12 each curls/ext
DB 24" box steps 3x10 40#
30 box steps 3x10 BW
Smith squats 10/10/10 135/185/225
split squat 3x10 each BW
stretch

 

[jchamwv]

Front Squats
Ab roll outs
then weighted pullups and hand release pushups
then back rack barbell stepups
then 2.5 mile weighted run

 

[sargent]

2 miles 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.

 

[mtwarden]

6 miles (900’) with Tiny Elvis this morning

 

[GreenNDark Timber]

5.1 mile, 450’ trail run at lunch today. 91 deg and air thick enough to eat with a spoon . Damn summer.

 

[Squirrel Master]

MTNTOUGH gym daily and 2 miles today.

 

[Mw01313]

Off today. KBs tomorrow and pack work on Saturday

 

[MBAlex]

1 mile with 45# then 100 kb swings with #53.

Did 3x5 chest-to-bar pull-ups during cool down stretching and foam rolling.

 

[mtwarden]

4 miles (500’) with my wife and Tiny Elvis this morning; smokey, but the first morning in the 50’s in a looooong time

 

[state637]

Strength
Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)

Conditioning
10 min AMRAP
80 Single Unders
20 Cossack Squats
10 Burpee Step Ups

 

[TripleJ]

Every 2 minutes for 12 rounds alternating:
-8 alternating back rack lunges with iso knee drive
-AMRAP of 12 sit-ups + 12 plank shoulder taps
-Max calorie row
-Rest


2 rounds:
-10R/10L pallof press
-10 GHD temp hip extensions
-10 GHD reverse hypers

 

[sargent]

4 miles with a 22# pack today.

 

[mtwarden]

strength train

deadlifts 5/3/1+/amrap @ 75/85/95/75%
overhead press 5/3/1+/amrap @ 75/85/95/75%
chin-ups 30-30-27
core

 

[doc holiday13]

90# backpack
15 levels up 15 down a parking garage. only took 20 minutes

 

[MBAlex]

4x6 paused bench press
4x8 incline DB press
3x8 bent over row

 

[Mw01313]

Getup x2 per side 35lb kb
Swings x20 50lb kb
Reverse lunges x8 per side 50lb kb
Step ups x10 per side 50lb kb
X3