Wod

[InkedElkSlayer]

Ran just under a 3mi loop before lifting

Everything with my vest on
3 sets
DB Raises (Rear Delts, Lateral, Rotator Cuff)
Hanging Pike position on pull up bar

5 sets
DB Press- 30/35/40/45/50 x 10
Shrug- 60/65/70/75/75 x 8
Hanging pike position on pull up bar

3 sets
1 arm DB Deadlift- 70 x 7
1 arm Floor to OH Press- 55 x 7
DB Shrug- 70s x 6
Farmer’s Carry- 75s
Fisio Sit Up- x 15

Finished with some DB Thrusters

60min incline treadmill with my vest this evening

 

[Rusty Shackelford]

Quick lift circuit before a run, Cossack squats, inch worms, push ups, bench press and T-bar rows.

Run 30 min in Z2 on one of those curved self propelled treadmills at the gym.

 

[Jbark60]

5 x 600m row holding 1:40/500m pace rest 2 min between efforts into
5 x 1min hand stand hold rest 2 min between sets

 

[InkedElkSlayer]

4.25mi run on a hot, humid morning

Followed with 60min of fairly easy Zone 2 incline treadmill

 

[TripleJ]

25 minute alternating EMOM:
-15 cal row / C2 bike (alternate machines each rd)
-6 bar MU
-4 wall walks
-1 clean + 1 hang clean + 1 high hang clean (@ 70%+)
-rest

 

[mtwarden]

5 miles (900') with my wife and Tiny Elvis

 

[rharbaugh]

2.5 mile walk
1.5 mile run


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[sargent]

Wendler week 1 squats
incline bench

 

[Rusty Shackelford]

10 min warmup

4x5 back squat at 80%
4x8/8 Bulgarian split squat
4x20 candlestick toe touch

Metcon
21-15-9 of burpee pull ups and DB deadlifts, 150ft farmer carry between each round.

 

[LCguy]

Yesterday was cardio only, Level 6 stairmaster for 45 minutes.

 

[brca005]

10 rounds of 10:
KB deads
KB swings
KB rows

Farmers walk x80ft x10 sets

2.2 mile walk

 

[rharbaugh]

4 rounds
2 pull ups
15 sit ups
15 pushups

2 miles on treadmill @ 7% incline

2 pull ups
20 sit ups
20 pushups


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[InkedElkSlayer]

2.5mi run

Everything with my vest on
5 sets
Racked DB Squats- 15/25/30/35/40s x 7
Jump Squat/Scissor Lunges- x 5ea

5 sets
Goblet Squat- 55/60/65/70/75 x 5
30in Box Jump- x 5
DB Calf Raises- x 5ea

3 sets
KB Side Lunges- 30 x 5ea

3 sets
DB Knee Over Toe Lunges- 20s x 5ea

Finished with pretty easy 30min on the incline treadmill with the vest on

 

[Jbark60]

21-15-9
Double dumbbell devil press 40# ea
Single 40# dumbbell sit-up with press at top
2 jumping split squats into a squat
10:25

 

[mtwarden]

17 miles (~2500'). Froze my ass off in my 50° quilt; definitely got down to the mid 30's, maybe colder. I had a day pack I wanted to squeeze in an overnighter with—got it squeezed in, but I've had more fun before

 

[TripleJ]

10 minute EMOM:
-2 front squats + 1 split jerk @65%+, building to a heavy set

15 minute AMRAP:
-10 cal row
-20 wall balls (20#/10')
-10 box jumps 24"

 

[InkedElkSlayer]

@mtwarden - Haha! I will admit that I ALWAYS carry just a little more food… and sleeping bag… than I think I’ll need!

15min of stretching/mobility
2.5mi run

Everything with vest on
4 sets
DB Rear Delts- 5/10/15/20- x 12
DB Rotator Cuff raises- same wt x 10
Pull Up- x 5/6/7/8

5 sets
DB Row- 55/65/70/70/70 x 6
Pull Up- x 10
Med Ball OH Fisio Sit Up- 8 x 15
Toe Squats- x 5

1 arm Dead (Both Front and Lateral)- 70 x 5ea
Push Up w/ Feet on Fisio Ball- 20/25/30
Hanging Pike Position

Farmer’s Carry w/ 70s

Finished with 45min on incline treadmill with vest on

 

[mtwarden]

@mtwarden - Haha! I will admit that I ALWAYS carry just a little more food… and sleeping bag… than I think I’ll need!

You would think a guy in his 60's might have already learned that lesson, but obviously he hasn't!

 

[sargent]

Wendler week 1 bench press
overhead press
DB rows

 

[mustelid_master]

6.25mi @ 1,100 ft, 2hrs car to car