Wod

[state637]

Conditioning
15 minute AMRAP: (as many rounds and reps as possible in 15 minutes)

Row 500m
50 Double-Unders
10 Strict Handstand Push Ups

Rest 5 minutes, and when the running clock reaches 20:00…

15 minute AMRAP: (as many rounds and reps as possible in 15 minutes)

Run 400m
40 Push Ups
20 Wall Ball Shots

 

[TripleJ]

Bench Press - 10 - 8 - 6 - 8 - 10
20 banded curls after every set


15 minute alternating EMOM:
- 10 pull-ups
- 15 push-ups
- 250m run

 

[Cant hit em]

1 mile stroll

Back squats 5x5
Romanian dead’s 3x8
E2mom x 5
15 box step ups
5 clean and jerk #135


Sent from my iPhone using Tapatalk

 

[sargent]

Wendler week 3 deadlifts
incline bench press
1 mile

 

[mtwarden]

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

strength train—Wendler deload week
5rd 1/min rest between rds
deadlifts x 5 @70%
oh press x 5@70%
chinups x 20

Just about all packed up for tomorrow. May the force be with me

 

[Cant hit em]

2 miles #20 weighted vest


Sent from my iPhone using Tapatalk

 

[Rusty Shackelford]

Full upper body strength program followed by 1 hr ruck with 30# sandbag. I gotta say the K4 frame is leaps and bounds beyond my old pack as far as comfort. Super happy with it.

 

[sargent]

1 mile yesterday.

Wendler week 4 (deload) overhead press and squats

 

[state637]

Strength
Every 90 seconds, for 15 minutes (10 sets) of:
High Hang Snatch x 3 reps

Let mechanics dictate the load, but focus should be on getting full extension and receiving in a low and stable position under the barbell.

Conditioning
12 min AMRAP

12 Alt DB Snatches 60#
8 Burps over DB
15 GHD Sit Ups

 

[Q_Sertorius]

Milestone Monday:
5-minute full body warmup
10-minute forearm plank (continuous)
10-minute bicep curl to overhead press (20# dumbbell; continuous)
5000-meter row as fast as possible (21:21 today)
15-minute full body cool down & stretch

 

[TripleJ]

30 seconds work/30 seconds rest until complete

-100 calorie row
-80 sit-ups
-60 wall balls
-40 Sumo deadlift high pulls 75#
-20 strict pull-ups / 20 bar dips

 

[brca005]

5 rounds:
Goblet squat x3
SA KB row x5/side
Goblet squat x3
SA KB OHP x5/side
Goblet squat x3
Pull ups x5

5 rounds:
KB dead x5
KB swing x5
KB dead x5
KB Row x5
KB dead x5
Farmers walk x90 ft

 

[sargent]

5 miles today.

 

[Plainsman79]

Qty 900 16” box steps in 43 minutes max heart rate 175
Walked at 3.8 mph for 6 miles on the treadmill for 2,113’ of elevation gain. Max heart rate 156.

Total elevation gain today is 3,313’

 

[state637]

Aerobic Capacity
EMOM 32
Min 1: Row/Bike @ 150 BPM Pace or Jump Rope (either single or double unders)
Min 2: Steady Pace Air Squats
Min 3: Steady Pace Burpees
Min 4: Steady Pace Lunges

 

[mtwarden]

Got out yesterday; tweaked my ankle pretty bad jumping off a log on day two. The blowdown is always an issue in the Bob Marshall in May as the trail crews don't even arrive until June, but this year we had a historic wind event across the entire state that has completely paled any blowdown situation I've seen in the last twelve years of doing the Open.

Can you see the trail?

Spent a lot of times on snowshoes this year, but much better than fighting blowdown!

Sunday evening heading for Straight Creek in headlamps.

54 miles (8300') of Hell

 

[Plainsman79]

Set 1-5 min, 30secs
50 pushups
50 sit-ups
50 single leg reach squat w/ 10lbs dumbbell
50 dumbbell biceps curls with 20lbs dumbbell

Set 2-5 min 30 sec
50 pushups
50 sit-ups
50 single leg reach squats w/ 10lbs
50 dumbbell biceps curls w/ 20 lbs

Set 3 6 minutes
50 pushups
50 sit-ups
50 single leg reach squats w/ 10lbs
50 dumbbell biceps curls w/ 20lbs

Max heart rate 163 BPM Average 119BPM

2 mile treadmill walk at 3.6 mph no incline.
Max heart 124 BPM Average 100

 

[TripleJ]

5 minute AMRAP
-Row calories

-2 minute rest-

5 minute AMRAP
-3 burpees over the bar
-6 hang power cleans
-9 shoulder to overhead

-2 minute rest-

5 minute AMRAP
-C2 bike calories

-2 minute rest-

5 minute AMRAP
-3 burpees over the bar
-6 hang power snatches
-9 overhead squats

 

[sargent]

5 miles today.

 

[brca005]

5 rounds:
KB dead/KB clean/OHP x3R
KB dead x3R
KB clean x3R
OHP x3R
KB dead/KB clean/OHP x3L
KB dead x3L
KB clean x3L
OHP x3L

Push ups/Air squats (with 20# vest) x40,30,20,10