Wod

[mtwarden]

3 mile recovery hike w/ my wife and Tiny Elvis—have to hit the roller hard today

 

[state637]

Strength
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 1 rep @ 90%

Conditioning
7 minute AMRAP
1 Goblet/Front Squat
2 Russian DB/KB Swings
3 Goblet/Front Squat
4 Russian DB/KB Swings
5 Goblet/Front Squat
6 Russian DB/KB Swings
…and so on, following the pattern.

 

[TripleJ]

Every 3 minutes for 4 rounds:
-8 barbell front rack reverse lunges (build each round if able)
-30 seconds side plank (R)
-30 seconds side plank (L)



3 sets:
-30 seconds max rep goblet squats 53#
-30 seconds rest
-30 seconds max cal C2 bike
-1 minute rest

immediately into

3 sets:
-30 seconds alternating spider step renegade row (50# DB's)
-30 seconds rest
-30 seconds farmers carry (50# DB's)
-1 minute rest

 

[Plainsman79]

7.55 miles in 2hrs and 17 min.
35# pack
2,246’ of elevation gain
Max 173BPM
Ave 136BPM

 

[mtwarden]

5 miles (600') with Tiny Elvis

 

[sargent]

Wendler week 4 (deload) bench press and deadlifts
2 miles today.

 

[state637]

Strength
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
immediately followed by…
20-30 second Ring Support Hold
Rest 30 seconds
L-Sit x 30-40 seconds
(accumulate the time if necessary)
Rest 30-60 seconds

Conditioning
5 Rounds for Time
30 Double Unders
15 DB Floor Press 2-50# DB’s
3 Wall Walks

 

[TripleJ]

Every 90 seconds for 10 rounds (alternating):
1) 1 x 3-position snatch (high hang, hang, full snatch) @ 55-60%
2) 25 second L-sit hold

For time:
10-9-8-7-6-5-4-3-2-1
-Push ups
-KB Swings 53#
*Begin each round with 30 double-unders

 

[brca005]

1 mile walk with Chuck

5 rounds:
Snatch to thruster x3R
OHP x3R
Rack squat x3R
KB clean x3R
Rack carry x90ft R
Snatch to thruster x3L
OHP x3L
Rack squat x3L
KB clean x3L
Rack carry x90ft L

2.5 mile walk with 40# pack

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis—legs approaching normal

 

[mtwarden]

strength train this afternoon, not my best session for sure

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

 

[state637]

Half Murph:
For Time
Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m

 

[mtwarden]

5 miles (500’) with my wife and Tiny Elvis

 

[brca005]

5 rounds:
KB row x10
Goblet clean x10
Goblet squat x10
Push up x10

 

[sargent]

Wendler week 1 overhead press and squats
bench press

 

[Plainsman79]

11.18 miles
1,904’ gain
Max 155 BPM
AVE 103 BPM
pack weight 15lbs.