Wod

[sjwfarms]

yesterday:
3.5 miles 25#

today:
Push
warmup 2x12 each chest shoulder flies
BB bench 10/10/8/6 + amrap 135/185/215/245 + 185
Hammer shoulder press 12/10/8 +amrap 90/140/180 + 110
Smith incline 10/10/8 + amrap 185/215/225 + 155
dips 2x15 25#
cable overhead tris 2x12
abs

 

[sahunter06]

Fri night push
Amrap
Incline db press 12/12/12/9 80s
Seated db open curl 15/13/12/12 30s
Lateral db raises 20/18/15/14 20/25s
Cable fly machine 15/15/12
Barbell curl 13/11/10/10 75#
Close grip pushdown 12/10/10
SA skull crushers 15/13/10

Planted sunn hemp and buckwheat just before the rain last Wednesday. Already up 3” due to rain showers at least once/day.
Good bedding and protein source for deer down here

 

[Squirrel Master]

MTNTOUGH gym daily yesterday, then a lot of stretching and 3 miles this morning.

 

[LateSeasonElk]

4 Rounds for Time
42 Double Unders
21 Wall Ball
12 DB Snatch 50#

7:41

 

[mtwarden]

7 miles (1300’) with Tiny Elvis; still a bit smokey, but it was a luscious 48 degrees at the trailhead

 

[northernalpine]

Wednesday (Rest)
20 minute stationary bike
3 mile walk

Thursday (Capacity)
50-40-30-20-10
Push Ups
Crunches
Rows
Air squats
Double Unders
400M Jog

Friday (Mobility)
4.5 mile trail run

Saturday (Strength)
Warm Up:
3 minute jump rope
8 minute assault bike

Workout:
5/3/1+ (70%, 80%, 90%)
Bench
Box Squat
Lat Pull Down
Hang Clean

Then:
3 rounds
40 second front plank
30 second plate squeeze (grip)
10x hanging side leg raise

Finish:
12x 20 second sprint/40 second walk

 

[fngTony]

1700’ 7.5 miles and some scenery

 

[Mw01313]

A little over 4.5 miles with 20lbs in the pack

 

[mtwarden]

1700’ 7.5 miles and some scenery
View attachment 741973

Wait a minute, where’s the smoke?

 

[fngTony]

Wait a minute, where’s the smoke?

First clear day we’ve had in a week

 

[MBAlex]

Feeling pretty sore and burnt out. Just hit the heavy bag for 15 min or so.

 

[Cant hit em]

Filthy 50


Sent from my iPhone using Tapatalk Pro

 

[Squirrel Master]

2 miles this morning, and about to head out for a couple days of fishing.

 

[mtwarden]

5 miles (600’) with Tiny Elvis; still smokey, but still cooling off at night- I’ll take it

 

[MBAlex]

5x5 Band resisted Deadlifts with axle bar
5x3 weighted pull-ups
3x8 single leg RDL

Will do a quick ruck tonight

 

[northernalpine]

In the NCR this week and ran the Memorial Loop today in DC. Arlington to the Capitol building and back. Went back and spent the rest of the morning walking the WWII, Korean War, and Vietnam memorials.

 

[sargent]

4 miles with a 22# pack today.

 

[fngTony]

Took around 5hrs (forgot to track it, photo is a recreation of the route). Stupid windy the entire time but I guess it doesn’t hurt to embrace the suck.

 

[sargent]

Strength train
Squats - warmup, 3x5 work sets
Overhead Press - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
Chinups

 

[sjwfarms]

4.75 miles 800'