Wod

[Cant hit em]

Build to heavy
Bench press 3-3-3-2-2-1-1
Front squat -same rep scheme

2 mile stroll


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[sargent]

2 miles with a 33# pack today.

 

[state637]

Strength
Complete 5 Working Sets:
5 Goblet Squats
10 Cossack Squats Alternating Sides
5 Weighted Side Plank Glute Bridges Each Side

Conditioning
For Time:
2k Bike
21-15-9
PP @95
Pull Ups
2k Bike

 

[TripleJ]

20 minute alternating EMOM:
-15 cal ski or row (alternate machines every round)
-6R/6L hang DB snatches
-8 double DB box step overs (24", 2 x 35#)
-7 strict HSPU

3 rounds:
-5R/5L KB front rack lunges with iso knee drive
-5R/5L pallof press
-10 tempo GHD back extensions
-10 GHD reverse hypers

 

[MBAlex]

30 minutes of mobility work. Then


4x10 band pull aparts
4x10 face pulls
Ten minutes of farmer carry with a 70# kb, switching hand as needed.

 

[Mw01313]

Goblet squats x12 50lb kb
Bent over rows x10 per side 50lb kb
Swings x20 50lb kb
OH press x12 35lb kb
Twists x15 per side 35lb kb
X3

Farmers carry 1:45 per side

 

[GreenNDark Timber]

Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps

3 Rounds:
15 Power Cleans
15 Lateral Barbell Burpees

Directly Into...

3 Rounds:
15 Push Jerks
15 Box Jumps (24")

Barbell: (115 lbs)

Time Cap: 18 Minutes

 

[mtwarden]

13 miles (3700') w/ a 25# pack, bagging a local peak; still smokey but I was getting "cabin fever"

1200 miles now in the rearview mirror

 

[sahunter06]

Push a rap
Incline db 13/11/10/9 80/90/90/90s
Hammers db 15/13/13/11 30s
Lateral raises 20/17/15/15 20/20/25/25s
Weighted dips (3 sec eccentric) 35# 11/11/10/8
Seated flys 17/15/15/15
DB open curl 15/13/12/10 35#
Barbell skull crushers 12/12/10/10 75# /close grip (failure)

 

[sjwfarms]

Pull day:
warmup /stretch
Hex deads 10/10/10/8/6 + amrap 45/135/185/225/275 + 185
Pullups 8/8/6
hammer pulldowns 12/10/8 + amrap 90/140/160 + 110
10 x10 various TRX rows BW
DB curls 3x10 35s

more stretching

 

[LateSeasonElk]

Monday morning:
20 Min EMOM
Odd: 20 weighted box step ups 20”, 45# plate
Even: 10 Cal Row


Tuesday Morning:
5 Rounds for Time
24 Air Squats
16 Bar Facing Burpees
8 Shoulder to Overhead 135#
4 Thrusters 135#

1:00 Rest B/T Rounds

21:37

 

[sargent]

2 miles today.

 

[state637]

Strength
Take 12-15 minutes and build to a heavy, but NOT necessarily 3-RM, Deadlift

Conditioning
15 min EMOM:
50 Single Unders
3 Deads @225

 

[sahunter06]

Pull 4x thru amrap no rest
Seated low row 15/13/10/10 175/220/250/250#
Front close pulldown 13/11/11/9 115/140/145/160
Standing rev hypers 45# 5 sec eccentric 18/18/18/16
Bentover SA db row 15/14/10/10 66/65/75/75s
Seated rear delt fly 18/15/15/12

 

[mtwarden]

5 miles (600’) with my wife and Tiny Elvis this morning

 

[TripleJ]

3 minutes work/1 minute rest for 6 rounds (2x through):
A) AMRAP front rack lunges 95#
B) AMRAP of 7R/7L single arm DB thrusters + 7 pull-ups
C) AMRAP cals echo bike

 

[GreenNDark Timber]

[On the 00:00]: 5,000 Meter Bike
[On the 10:00]: 2,000 Meter Row
[On the 20:00]: 1 Mile Run

Time Cap: 30 Minutes

 

[mtwarden]

strength train this afternoon (deload week)

3 rds, minute rest between rd

squats X 5 @75%
bench X 5 @75%
pullups X 20

 

[Mw01313]

1.25 miles with an 80lb pack. Why does there seen to be such a big difference in the 30lbs between 20 and 50 and the 30 between 50 and 80?

 

[sjwfarms]

3.5 miles, 95 degrees, 100% humidity, entering that fun part of the summer