Wod

[brca005]

1 mile walk with Chuck

EMOM
Box thruster x10R
Box thruster x10L
Rack squat x10R
Rack squat x10L
KB swings x20
KB deads x20
Pull ups x15
Push ups x40
Step ups x10 each leg
KB swings x20
KB rows x10 each arm
KB deads x20
Pull ups x15
Rack carry xR
Rack carry xL

 

[LCguy]

Yesterday rest

Today after work:
Hack Squat - 3x8 RPE 8
Barbell hipthrust - 3x8 RPE 8
RDL - 3x12 RPE 8
Seated leg curl - 3x8 RPE 9
Calf Raise - 3x6
MAchine seated hip abductions - 3x20 rpe 9
Farmers carrries - 3x one minute

Cardio, stairstepper 20 minutes

 

[sargent]

3 miles with a 35# pack today.

 

[mtwarden]

Wife and I (and Tiny Elvis) just got back from a short "vacation" to Butte (" a mile high and a mile deep"). We did a self guided tour of uptown Butte (and also a guided tour of the Clark mansion)—lots of good up and downhill in Butte! On Thursday we went into the Pintler—Anaconda Wilderness for a really nice hike (and a challenging drive to the trailhead! Most folks parked below and walked up avoiding the worst of the road.). 8 miles and 1200'. This morning we walked from our rental up to the top of the M, above Montana Tech—~ 3 miles and 400' (Tiny Elvis on both hikes).

 

[TripleJ]

25 minute clock:
10 rounds of...
-12 ab mat situps
-9 single arm front rack KB squats
-6 single arm kneeling banded rows
-9 elevated glute bridges
then...
max cals on C2 bike in time remaining

 

[mtwarden]

strength train this afternoon

3 rds/1 minute between
deadlifts x 5 @80%
oh press x 5 @80%
chin-ups x 20

 

[brca005]

1 mile with Chuck this morning

1 hour jiu jitsu

5 rounds:
5 pull ups
10 goblet squats
15 KB swings

1 hour jiu jitsu

 

[rharbaugh]

1.5 treadmill miles @ 7%
Then a mile outside with the wife

 

[sargent]

3 miles with a 35# pack today.

 

[TripleJ]

3.45 miles (1000’)

 

[mtwarden]

7 miles (1000') with Tiny Elvis this morning; 1500 miles in the rear view

what's perfect weather? How about mid 40 lows and mid 70 highs?

 

[brca005]

10 rounds:
5 pull ups
10 push ups
15 air squats

2 rounds:
Snatch x10/per side
Push press x10/side
Rack squat x10/side
Dead x10
Swing x10

 

[LCguy]

Upper body day yesterday plus stair stepper for 20 minutes.

5 miles, 1400' elevation gain ruck with 60 pound pack today

 

[sargent]

3 miles with a 35# pack.
Wendler week 3 overhead press and squats
incline bench

 

[mtwarden]

4 miles (400’) with Tiny Elvis this morning

 

[rharbaugh]

3 treadmill miles @ 7% w/ weighted vest
Calculated 1,100’ gain