Wod

[Jbark60]

Back squat 5@205, 5@225, 3@245, 3@255, 3@255, 1@265, 1@275, 1@295, 1@315
:30 seconds :30 seconds off x5 echo bike 90 cals

 

[mtwarden]

34 miles (5800') in what was supposed to be a relaxing fishing trip. Had to climb up parallel to a long series of waterfalls and when we finally got to relatively level ground and thought we had it made, had to bushwhack over a mile through a semi bog with a ton of downed spruce and thick alder to reach the lake. The lake itself was no less challenging as it was thick timber/brush all of the way around, w/ numerous snow slides strung out all the way into the lake.

The good news.... we caught and released 40+ cutthroat each

 

[state637]

Strength
Take 10 minutes to build to 80% Front Squat weight and then…

Every minute, on the minute, for 8 minutes:
Front Squat x 2 reps @ 75-80%

Conditioning
3 Rounds for time of:
Run 400 Meters
9 Front Squats @135

Goal < 10:00

 

[Rusty Shackelford]

40 mins on stationary bike in Z2, then immediately into a 30 min run also in Z2.

 

[InkedElkSlayer]

15min stretch/mobility

Everything with my vest on
6 sets
Racked DB Squats- 15/20/25/30/35/40s x 7
Jump Squat/Scissor Lunges/Box Jumps- x 5ea
DB Calf Raises
1 arm Deadhang

5 sets
Goblet Squat- 55/60/65/70/75 x 5

2 sets
DB Walking Lunges- 35s x 10ea
Farmer’s Carry- 75s

Finished with 70min on the incline treadmill with the vest on

 

[brca005]

1 hour jiu jitsu

5 rounds of 5 each side:
Suitcase dead
Clean and press
Row

100 push ups
100 bw squats
100 kb swings

 

[TripleJ]

20 minute AMRAP:
-10 power snatches @ 95#
-10 (5R/5L) reverse front rack barbell lunges w/ iso knee drive @ 95#
-5 ring MU
-25 cal ski erg

 

[sargent]

Wendler week 2 squats
1 mile

 

[state637]

Conditioning
Every minute, on the minute, for 24 minutes:
Station 1 – Strict Handstand Push-Ups x 7-10 reps
Station 2 – Strict Pull ups or Bar Rows x 5 -7 reps
Station 3 – Lateral Burpees over a Dumbbell x 10 reps
Station 4 – Reverse Plank Hold x 30 - 45 seconds

 

[TripleJ]

Every 90 seconds for 6 rounds:
1 halting squat clean + 1 hang squat clean + 1 front squat
Build from 65% of 1RM squat clean


For time:
-20 cal echo bike
-20 power cleans 115#
-20 burpees
-10 squat cleans 115#
-10 burpees
-20 cal row

 

[mtwarden]

4 miles (400') with Tiny Elvis this morning

 

[Jbark60]

5 rounds
300m 70# kettlebell carry
30 sit ups
30 back extensions
19:54

 

[InkedElkSlayer]

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 10
Fisio OH Sit Up w/ Med Ball- 10 x 15

3 sets
DB Row- 60/70/75 x 6
Weighted Dip- x 10
DB Tri Extn- 15 x 10
Pull Up- x 10
Hanging Pike Position

3 sets
1 arm DB Dead- 75 x 6
Push Up- 35/35/31

21 Pull Ups

Finished with 60min on incline treadmill with vest on

 

[brca005]

1 hr jiu jitsu

150 push ups
150 bw squats
150 kb swings

 

[LCguy]

Wednesday:

Level 15 incline treadmill for two hours.

Yesterday:
Deadlift - 3x5 RPE 8
Goblet squat - 3x12 RPE 8
Single leg hip thrust - 3x10 RPE 9
Leg press - 3x12 RPE 8
Lying leg curl - 3x15 RPE 9
Calf raises - 3x15
Bicycle crunches - 3x12

Today after work:
Bench press - 3x8 RPE 8
Single arm pulldown - 3x8 RPE 8
Dumbbell seated shoulder press - 3x12 RPE 7
Dumbbell row - 3x12 RPE 8
Assisted dip - 3x6 RPE 8
Face pulls - 3x15 RPE 9
Ez bar curl - 3x12 RPE 9

Cardio: stairstepper for 30 minutes level 6

 

[Hopapa]

30 mins of 1m:2m incline treadmill HIIT with 50lb pack

 

[sargent]

Wendler week 2 bench press
overhead press
incline bench
pullups

 

[InkedElkSlayer]

15min of stretching/mobility
5mi run

5 sets with vest on
Hanging Leg Raise- x 10
Squats x 15
Push Ups- x 20

Finished with 10min on incline treadmill with vest on and 10min of Stretch/mobility

Haven’t had a day off work in 3 weeks, or a day off PT for several. Took it easier today. Gonna be traveling home and out of the 110+ temps soon.

 

[mtwarden]

5 miles (600') with Tiny Elvis this morning; 1000 mile mark in the rearview mirror

 

[rharbaugh]

2.5 miles @ 7% incline on treadmill


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