Wod

[InkedElkSlayer]

4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/60 x 12
Push Up- x 20
DB Curl 15/20/25/25- x 10

5 sets
Bench- 195/205/215/225/235 x 3/ drop to 185 on last set

3 sets
DB Bench- 60s x 15/12/10
Preacher Curl- 65 x 12

3 sets
Wrist curls- 45/65/75 x 20/12/10
DB Hold- 25s

700vert hike with 25lbs. over lunch

 

[mtwarden]

2 mile hike along the Snake River; tomorrow early board a plane for Kauai!

 

[AK Troutbum]

A pretty casual hike/walk today, about 9 miles and about 600’ of elevation gain, but my feet are telling me it was much more than that.

Sent from my iPhone using Tapatalk

 

[Truck24hr]

Squats 10x bar,65,95, 8x-115, 10x-135
Leg ext 10x 50,60,70
Leg curl 10x 70, 90, 110
Calf raises 10x 90, 160, 230
Chin up 3x 5
Close hold bp 20x 95, 10x 115, 8x 135
Max incline set ups w/DB 10x @ 10lb, 15lb, 5x @20
Dips x9, x8

 

[Squirrel Master]

2 miles
Wendler Deadlift day
step ups and sit ups

 

[state637]

Strength
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1
Station 2 – Bent-Over Barbell Row x 6-8 reps @ 2111
Station 3 – 100-Foot Farmers Carry – 50-foot each arm

Conditioning
Every 4 minutes, for 16 minutes (4 sets) for times:
Bike 25/18 Cals
10 Strict Handstand Push-Ups or Seated Presses
20 Push-Ups

 

[TripleJ]

Have a great trip @mtwarden

12 minute alternating EMOM:
-5 tall box jumps (37")
-2 high hang snatches @ 60%

8 minute AMRAP:
-8 cal row
-8 high hang snatches @ 95#

2 rounds:
-10 tempo GHD back extensions
-15 GHD reverse hypers

 

[InkedElkSlayer]

40min on treadmill
Alternate walking on 8%, running on 2%

 

[mtwarden]

2.5 miles of sprinting in the Seattle airport. I could write a novella on what a shit show this day has been. But we are on a plane and we are going to Hawaii, but are going to Maui first and then catch another flight to Kauai.

 

[brca005]

5 rounds:
10 swings
10 deads
20 rows
30 BW squats

3 sets
10 dead bugs per side
10 Superman presses

1.6 mile run
1.6 mile walk
…both in the woods with Chuck

 

[sargent]

Wendler week 3 deadlifts
dips

 

[AK Troutbum]

2.5 miles of sprinting in the Seattle airport. I could write a novella on what a shit show this day has been. But we are on a plane and we are going to Hawaii, but are going to Maui first and then catch another flight to Kauai.

Enjoy, I'm envious...but not of the sprinting!