Wod

[mtwarden]

strength train this afternoon

squats 5/3/1+/amrap
bench 5/3/1+/amrap
pullups 25-25-23
dips 2 x 35
core

 

[mtwarden]

8 miles (1300') with my wife and Tiny Elvis; had a little picnic on top

 

[Marbles]

Yesterday: 5 miles, 57 pounds, 811 ft

Today: 17 miles, 48 pounds, 3,274 ft

 

[trailblazer75]

Started the pre-season prep on MTNTOUGH

2 round warmup
5 minute row
10 toe-pull squats
5/5 hamstring rockers to world's best
10 band dislocations
10 band good mornings
5/5 box shin lifts

3 rounds
10 DB RDL
10 plyo push ups
10/10 jump lunges
20/20 lateral band walks

10 min timer
At the top of every 2 minutes do 5 reps working to 5 rep max, rest the remainder of the 2-minute section

Deadlift
5x135
5x225
5x315
5x365
5x365

2-minute rest

Same scheme for bench press
5x135
5x185
5x225
5x245
5x265

Same scheme for barbell lunges (I could def do more weight here but the movement is weird to me for "strength" work, I'd rather just squat...just trusting the process).
135x5
135x5
155x5
155x5
175x5

6 minute timer, every 2 minutes complete 1 round
15 KB swings at 65#
10/10 SA DB seated press 45#
Dead hang the remainder of the time (generally about 45-55 seconds)

Yoga cool down.

 

[brca005]

Murph (Cindy style)

 

[Cynoscion]

Same. 1st one in a couple of years since tearing both meniscuses. WAY slower than ever @ 61 minutes.

 

[mtwarden]

5 miles (600') w/ Tiny Elvis

 

[Cant hit em]

1.5 weighted vest walk

5x5 back squat #225

15 min emom
1= 5 C&J #135
2= 10 kb swings #50
3= 10 box jumps
4= 50 singles
5= 8 burpee

Garage grind

Sent from my iPhone using Tapatalk

 

[sargent]

5 miles today.

 

[AK Troutbum]

About 5 miles, 3400’ gain and then to the gym for an hour (but that was mainly just to hit the sauna and shower, before hitting the pub for a beer).

Sent from my iPhone using Tapatalk

 

[trailblazer75]

Today was a rough one!

330 wake up to get it in before work.

2 round warm up
5 minute ski erg
45 seconds work, 15 seconds rest
10 push ups
10 toe pull squats
10/10 leg swings


Buy in
10 minute emom
5 cal ski
3/3 DB Lunge Punch (45#)

Round 1
7 minute clock in a plate carrier
30 meter sprints AMRAP
I got 21 rounds

Round 2
7 minute clock in a plate carrier
Sandbag box step ups AMRAP
I got 86 reps (43 per leg)
24" box

Round 3
21 minute clock
for time
40 second Assault bike sprint (5 cals)
6 Sandbag thrusters
6 Burpee over Sandbag

When I hit 100 cals on the bike, I finished it off with as many sandbag man makers as I could do without expiring. Which was 38.

 

[Jbark60]

Sunday
1 mile run, 110 cal echo bike, 2k row, 400 double unders 32:05

Monday
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
20# vest
37:20
I did 20 rounds of cindy

 

[TripleJ]

I took my pack and my rifle for some long walks in the mountains this past weekend looking for bears. Great trip but only turned up elk and deer this time. Put in some miles and elevation in some beautiful country though which is always a blessing.




This morning was Murph. It looked a little different this year as I'm still recovering from my pec tear surgery. I did 20 rounds of Cindy to make it more manageable.

 

[mtwarden]

6 miles (800') with my wife and Tiny Elvis

 

[mtwarden]

strength train this afternoon

deadlifts 5/3/1+/amrap @75/85/95% of 1RM
oh press 5/3/1+/amrap @75/85/95% of 1RM
weighted lunges x 2
chinups 30-27-25
core

 

[brca005]

3 rounds:
Pull ups x5
Push ups x10
Goblet squat x15
Gorilla Row x10/side
Burpee x10
KB Dead x5
KB swing x10

 

[Jbark60]

Toes to bar 1-2-3..-10
Deadlift 225 10-9-8...-1
4:45

Straight grip deadlift sets of 5 worked up to 335

 

[mtwarden]

6 miles (600’) with Tiny Elvis

 

[trailblazer75]

Wednesday

Grip strength and core day with a 2 mile run test.

5 minute row
45 seconds work 15 seconds rest for 5 rounds

2 rounds
10/10 sliding squats
10 push ups
5/5 thread the needle
5/5 scorpions
10/10 jump lunges

2 rounds
50 meter laterals
20 glute bridges

Test 1) knee tuck hold from pull up bar. Hold as long as possible. I got 1:31

Test 2) plank with 45# weight. Hold as long as possible. I got 2:27.

Mobility testing: seated PVC overhead and extension to determine range of motion. Mine was good.
Ankle mobility test by measuring a fist out from the wall and lunging to see if your knee can touch the wall. Easy peasy.
Seated 45° hip rotations. Goal is to be able to change sides without using your hands. Little rough on this one but I did it.

2 mile run for time. I got 13:41.

Finisher
5 minute wall sit.

Every time you come off the wall, do 2 burpees.
I only had to do 8 burpees.

 

[jjschuh]

Not a fan of running and not much for hills to hike near me. Hopped on the bike for the first time since last summer.