Wod

[sjwfarms]

3 miles 500' 35#

 

[sahunter06]

Finally closed on old home and got moved to farm. Looks like y'all are still getting after it in the gym and in the backcountry

Monday- push
Today- pull, no rest
Dead man hang 45 sec x3
Incline db row 14/12/10 70s
Seated front pulldown 12/11/10
Seated low row 15/12/11
Standing plate good morning 15/12/12
Rear delt fly with bands x3

 

[sahunter06]

Many prayers for those of yall that went through Helena.
Stay safe Florida crew with Milton if you haven’t already evacuated.
I’ve got family impacted in western NC by Helena and pictures don’t do the damage justice.

 

[bpitcher]

Yesterday: 7.25 mile base run + short card

Today: 4 miles + sandbag work for strength

 

[state637]

Strength
Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3-4 reps

These should be challenging sets. If you make 4 successful reps, you should increase the load. If you performed these reps last week, your goal should be to increase load

Conditioning
For time:
Run 800m
80 Alternating Reverse Lunges with KB/DB Farmer’s Carry
Run 800m

 

[TripleJ]

3 rounds for max reps:
-1 minute echo bike cals
-1 minute push press 95#
-1 minute pull-ups
-1 minute front rack alternating lunges 95#
-1 minute ski erg cals
-2 minute rest

 

[mtwarden]

ME workout —1300' in 0.75 miles w/ a 45# pack; added ~ 5 miles to make a loop back to the truck. Accompanied by Tiny Elvis but he wasn't carrying any extra weight

 

[sahunter06]

Legs
Deads 10/6/5/3 225/285/335#
Hack squats 12/10/10/8 275/275/315/315
SL exts 12/12/12
SL curl 15/12/12
Seated calf press 18/15/12/12
Deadman hang 1:00 x2

 

[sjwfarms]

full body, leg focus
stretch/warmup
deads 4x8 135/185/225/275
24" box steps 2x15 each 45# pack
30" box steps 1x15 each 45#
2x10 pullups
BB incline 3x12 165
abs