Wod

[rharbaugh]

1.5 miles @ 8%


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[LCguy]

Hit a big ruck yesterday, 5 miles ~1500' of elevation with 60 pounds, so skipping lifting today and just doing a mile of easy cardio on the incline treadmill and some stretching. Heavy leg day tomorrow.

 

[sargent]

2 miles with a 35# pack today.

 

[state637]

Strength
Every 2 minutes, for 16 minutes (8 sets of):
Push Jerk

Sets 1-3: 2 reps @ 72-77%
Sets 4-6: 2 reps @ 77-82%
Sets 7-8: 1 rep @ 82-87%
*Pause for 2 seconds in the receiving position of ALL reps.

At the 16:00 mark…

Three sets of:
6-8 Push Press @ 55-60% of 1RM Push Jerk
Rest 2 minutes between sets

Conditioning
Against a 60 second clock, perform as many reps as possible of:
Bike/Ski OR Row 15/10 Calories
Max Dumbbell Bench Press (50/35lbs) in the remaining time.

Rest 4 minutes between sets and repeat for three (3) total sets (15 minutes).

 

[mtwarden]

5 miles (700') with Tiny Elvis—55° this morning, but yet were forecast for a 95° high, hmmm

 

[TripleJ]

12 minute AMRAP:
-250m row
-10 sit-ups
-100' sandbag bear hug carry (100#)

-3 minute rest

12 minute AMRAP:
-200m run
-10 toes to bar
-1 rope climb



3 rounds:
-15 GHD back extensions
-15 GHD reverse hypers

 

[Rusty Shackelford]

Back to the ol barbell, got an elk hunt in less than 2 weeks so gotta make up for lost time (strength)

15 min stretch/ warm up

Squat clean + split jerk
5 rounds of 2+1 @ RPE 6

Front pause squats
3x5 @ RPE 7

RowErg Intervals
1000m Row @ 02:11/500m
1:30 Rest
500m Row @ 02:00/500m
1:00 Rest
500m Row @ 02:00/500m
1:00 Rest
750m Row @ 02:11/500m
1:30 Rest
500m Row @ 02:00/500m
1:00 Rest
500m Row @ 02:00/500m

 

[Jbark60]

5x 2 min work 2 min rest
20 ghd sit ups
20 pull ups
max barbell jump overs
averaged 38 per round

 

[rharbaugh]

4 miles 300’ w/ vest


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[sargent]

Wendler week 3 overhead press and squats

 

[Rusty Shackelford]

20 mins of mobility, band stretching, and body weight movements, then-

Work up to a 5 rep max of strict press
4x5 at 85% of the above weight
4x8/8 seated db press

 

[state637]

Conditioning
15 minute AMRAP
Buy In: Row 1250/1100m
In the remaining time, AMRAP of:
10 Lateral Burpees Over a DB
15 Air Squats

At the 15:00 mark, rest 5 minutes, then…

15 Minute AMRAP
Buy In: Bike 75 Cals or 65 Cals
In the remaining time, AMRAP of:
15 V-Ups
10 Push-Ups

 

[mtwarden]

5 miles (600') with my wife and Tiny Elvis

 

[TripleJ]

Every 0:45 for 16 rounds
Rounds 1-8: 1 power snatch @ 75-80%
Rounds 9-11: Rest
Rounds 12-16: 1 squat snatch @ 80%+


For time:
10-8-6-4-2
-Muscle ups
-power snatches @ 65%

 

[brca005]

200 BW squats
200 push ups
200 rows

 

[Jbark60]

Work up to a heavy set of 5 deadlift 345
For time
10 alternating dumbbell snatches 50#
200m single dumbbell jog 50#
20 a db s
200m db j
30 a db s
200m db j
40 a db s
200m db j
50 a db s
200m db j 14:31

 

[rharbaugh]

2.5 miles 150' w/ 50lb pack

 

[state637]

Aerobic Conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.

 

[mtwarden]

4 miles (500') with Tiny Elvis

 

[Jbark60]

Wife killed a goat yesterday, 14 miles 6000' elevation gain and loss in some of the most brutal country Kodiak has to offer 1/2 with a loaded pack and mostly in the dark. Haven't been this sore in while... maybe ever. This is why we train though.