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

 

[Squirrel Master]

Still been putting in the miles in the mornings and strength training in the evening. Headed out in the morning for a little 4 day camping/hunting trip on some public land.

 

[state637]

Aerobic Conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.

 

[TripleJ]

Partner Workout
9 minute AMRAP:
Partner A: max cal rows
Partner B: 2 rounds of...
-10 Russian KB swings
-10 single arm KB front rack squats (switch each round)
-10 Russian twists w/ med-ball
(switch places after partner B completes 2 rounds)

-2 minute rest-

9 minute AMRAP:
Partner A: max cal assault runner
Partner B: 2 rounds of...
-10 slam balls
-10 push-ups
-10 ab-mat situps
(switch places after partner B completes 2 rounds)

 

[mtwarden]

5 miles (500') with Tiny Elvis this morning; the elk I have been seeing in this area appear to have moved on.

 

[mtwarden]

strength train this afternoon

deadlifts 3/3/3+/amrap @ 70/80/90/70%
overhead press 3/3/3+/amrap @ 70/80/90/70%
chin-ups 30-26-22
core

 

[GreenNDark Timber]

4.5 mile, 400’ trail run with the pup at lunch.

 

[sjwfarms]

4.5 miles 750'

big bucks out in bachelor groups before they split up and the rumble begins next month. pretty cool to see.

 

[state637]

Strength
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-4 reps @ 20X1

If you achieve 4 successful reps, increase the load in the next set.

Conditioning
12 Min AMRAP
6 SHSPU
9 Ring Dips
12 T2B

 

[TripleJ]

8 minute EMOM:
10 toes to bar + 3 deadlifts @ 70%


For time:
20 thrusters @ 95#
20 lateral burpees over the bar
1 minute rest
20 thrusters @ 95#
20 lateral burpees over the bar
1 minute rest
30 cal row

 

[sahunter06]

Thursday- push
Today-pull
Deadman hang 1:00 x3

Compound sets
T bar pull up 16/13/10/9
Cybex SA mid row 18/10/10/13

Low cable row 16/12/10
Good mornings 45# plate 18/16/16
Rope pullovers 18/15/15