Wod

[Rusty Shackelford]

9.38 miles and 1230’ MTB ride today. Went hard and shaved 10 mins off my previous time. Paid for it on the 3 mile trail run after, felt like my legs were made of concrete.

 

[TripleJ]

3.4 miles (1000’) with a 20# vest.

 

[InkedElkSlayer]

I got home last night and did 2mi and 400vert after dinner with the wife.

Did our short and steep 700vert hike with 20lbs this morning. Wife and I shot quite a bit today. She is pleased with her new suppressor.

 

[sargent]

I'm back from a week at the beach with the family. Looks like everyone's been working hard.
Sunday-Friday 2-4 miles a day.
Tuesday and Friday
10x
25 pushups
25 air squats

4.5 miles with a 35# pack today.

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis this morning

 

[rharbaugh]

Four rounds all with weighted vest

1/2 mile on treadmill @ 8% incline
10 pushups
10 sit ups
10 ring rows


Sent from my iPhone using Tapatalk

 

[sargent]

Strength train this afternoon.
Wendler week 3 bench press and deadlift
pullups
dips

 

[mtwarden]

strength train this pm

squats 5/5/5+/amrap
bench 5/5/5+amrap
pullups 25-23-22
dips 30 x 2
core

 

[InkedElkSlayer]

20min stretch/mobility
700vert hike with 20lbs

Pull Up Ladder to 10

4 sets
Squat/Calf Raise- 45/95/135/185 x 7
Knees Over Toes DB Lunges- body/10/15/20s x 7
Slant Board Goblet Squat- 25/45/60/60 x 7
Fisio Sit Up- x 25
Pull Up- x 11/12/13/14
DB Farmers Carry- 45/60/60/60s x 90sec

Pull Up x 30

1mi this evening after dinner

 

[sargent]

2 miles with a 35# pack today.

 

[state637]

Strength
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep

Build to today’s Heavy Single

Conditioning
3 Rounds for time of:
Run 400m
20 Alternating Dumbbell Snatches
10 Burpees

 

[mtwarden]

4 miles (500') with TE this morning

 

[TripleJ]

Take 15 minutes to find a 1-rep max back squat


8 minute AMRAP:
-10 thrusters, single 50# DB
-5 single arm DB front rack reverse lunges with iso knee drive, right side
-5 single arm DB front rack reverse lunges with iso knee drive, left side
-10 toes to bar

 

[Jbark60]

Mountain hike
4.2 miles up and down 2300' elevation gain 300 air squats on top
1 hour 58 minutes

 

[brca005]

3 rounds:
50 bw squats
40 ring rows
30 kb OHP
20 kb swings
10 kb deads

3.5 mile walk

 

[InkedElkSlayer]

15min stretch/mobility
4 sets
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12
Push Up- x 20
DB Curl- 15/20/25/30s x 10

Bench-205/215/225 x 2, then 2 sets 185 x 12
2 sets Reverse Curl 55 x 12

2 sets
Alternating DB Incline- 65s x 10
Reverse Curl- 55 x 12

2 sets
KB Push Up- x 20
KB Squeeze and Holds- 45s

Finished with Intervals on the Assault bike

2 miles midday