Wod

[mtwarden]

5 miles (700') with Tiny Elvis

 

[Rusty Shackelford]

Quick snatch complex at the work gym today.

OH Squats - 2x8
Sotts Press - 2x8
Squat Snatch
3@65%
3@70%
3@ 75%
3 sets of 2@85%

Snatch pull - 3x4 @ 65%

Skipped my MetCon so I could be back before someone noticed I was away from my desk.

 

[brca005]

1 hour jiu jitsu

4 mile trail run today

 

[LCguy]

Second upper body day of the week today. Hit all my big compound lifts for the week already:

Dumbbell incline press - 3 x 8, RPE 8
Reverse-grip lat pulldowns - 3 x 8, RPE 8
Assisted Dips - 3x10, RPE 7
Barbell bent over row - 3x12, RPE 7
Dumbell lateral raises - 3x15, RPE 8
Face pull - 3x15, RPE 8
Hammer curl - 3x8, RPE 9

Picked up a light hamstring strain last week so cardio and leg days have been light. Today's cardio: incline treadmill level 15, 2.5 mph for 1 mile (~24 minutes)

 

[InkedElkSlayer]

6 sets
Squats/Calf Raises- 45/95/135/185/225/245 x 10
Goblet Squat- 50/60/70/70/70/70 x 5
1-arm Deadhangs

3 sets
Slant Board Goblet Squat- 70 x 5
KB Side Lunges- 30 x 10
DB Calf Raises & Tibia Calf Raise- 30 x 6/10
1-arm Deadhangs

3 sets
Knees Over Toes Slant Board DB Lunges- 35s x 5ea
Glute Ham Raise
DB Calf Raises & Tibia Calf Raise- 30 x 6/10
1-arm Deadhangs

Ended with 2min Deadhang

60min of easy treadmill incline this afternoon to get the blood flowing. I need to get a GHR for my home gym. Whenever I do those, I get really f-cking sore.

 

[state637]

Conditioning
4 RFT:
400m Run
10 Pull Ups
20 Push Ups
400m Tun
30 Air Squats

 

[LCguy]

Driving out to Turkey hunt after work so a good rest day for me. Keep crushing it everyone, check back in on Monday!

 

[TripleJ]

For time:
3 rounds of...
10 strict barbell press @ 50% of max strict press
15 wall balls (20#/10')
30 KB russian KB swings 53#

-2 minute rest

3 rounds of
10 push jerk @ 50% of max jerk
15 pull ups
20 KB swings 53#

 

[InkedElkSlayer]

Pull Up Ladder to 11

5 sets
Close Grip Bench- 95/135/175/185/195 x 15/15/6/6/6
DB Row- 55/65/70/70/70 x 6
Weighted Pull Up- x 7
DB Frog Kicks- 15 x 15
Run 200yds

Pull Up- x 27
Rear Delt Raises- 10s x 10

1 arm Deadlifts/Suitcase Carry w/ 70 pounder
Did some Forearm curls, Deadhang, etc

60min treadmill incline

 

[Rusty Shackelford]

1.5 hr mountain bike ride today
8.2 miles
1200 feet gain

 

[mtwarden]

16 miles (2400’ ) this morning; too long for Tiny Elvis— he wasn’t happy getting left behind.

 

[brca005]

20 min bodyweight workout

3 rounds:
Dead/clean/thruster/row x5 per side

 

[InkedElkSlayer]

Hiked 6mi and 1800vert with 45lbs

 

[mtwarden]

5 miles (700') with Tiny Elvis

 

[mustelid_master]

4 mi., ~100ft and 1 mi., ~1000ft yesterday.

 

[Rusty Shackelford]

10 min warm up

Bench press 4x5 at 80%
Strict pull ups 4x8

10 min AMRAP 95/65
8 burpees
8 front squats
8 toes to bar
8 push press

 

[rharbaugh]

4 mile treadmill run


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[mtwarden]

4 miles (400') with Tiny Elvis this morning

 

[sargent]

Friday: Wendler week 1 bench press and deadlifts
Saturday: 2 miles
Today: 5 miles
Wendler week 2 overhead press and squats
incline bench

 

[InkedElkSlayer]

5mi and 1300vert with 35-40lbs. A little slower today. I thought of @mtwarden and how much he enjoys hiking when the heat index is above 100.

Just over 30min of lifting and some of these knee and hip mobility movements I’ve been You tubing.

5 sets of Pull Ups and L holds/raises on the bar for abs as well