Wod

[TripleJ]

For time:
-21 toes to bar
-30 back squats 115#
-15 toes to bar
-20 front squats
-9 toes to bar
-10 overhead squats
*barbell from the floor


4 rounds:
-25 banded curls
-25 banded pull aparts
-25 lateral plate raises

 

[mtwarden]

Great hike today—Casey Peak (Elkhorn Mtns) 12 miles (3400') Gave TE the day off—it's a little long and very rocky near the top; he's done it before so wasn't missing too much

Perfect day, cold to start, but warmed into the 60's by the time I was done.

 

[brca005]

1.3 mile walk with 40# pack and Chuck

5 rounds:
KB dead/clean and press x5R/5L

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

 

[Cant hit em]

1.5 weighted vest walk

5x5 bench press
12 min amrap
10 pushup
50 singles
10 air squats

4x 200m interval runs

 

[brca005]

3.3 mile walk with 40# pack

5 rounds:
KB deads x5
KB swings x5
Push ups x10
Ring rows x10
KB deads x5
KB swings x5
Push ups x10
Ring Rows x10

 

[mtwarden]

4 miles (400') with Tiny Elvis

 

[sargent]

2 miles with a 33# pack yesterday.
2 miles with a 33# pack today.

 

[mtwarden]

strength train this afternoon

deadlifts 5/3/1+/amrap
oh press 5/3/1+/amrap
weighted lunges x 2
chin-ups 30-27-25
core

 

[TripleJ]

4 mile (640’) trail run this afternoon

 

[TripleJ]

For time:
-10 deadlifts @ 225#
-20 pull-ups
-30 wall balls 20#/10'
-40 Alternating hang DB snatches
-1000m row
-40 Alternating hang DB snatches
-30 wall balls 20#/10'
-20 pull-ups
-10 deadlifts @ 225#

 

[mtwarden]

6 miles (600") with my wife and Tiny Elvis

 

[brca005]

1 mile walk with Chuck

5 rounds:
KB swings x10
KB rack squat x5R/5L
KB OHP x5R/5L
Ring rows x10
Push ups x20

Jump rope x30 sec on/30 sec off x10

 

[sargent]

Overhead press and safety bar squats today

 

[sargent]

1 mile with a 28# pack today.

 

[mtwarden]

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

 

[brca005]

1.3 mile walk with 40# pack and Chuck

Mow yard with 20# vest on

5 rounds:
KB deads x10
KB goblet cleans x10
KB rows x10
KB swings x10

 

[sargent]

5 miles with a 33# pack today.

 

[mtwarden]

5 miles (500') w/ Tiny Elvis in some much needed rain!

 

[mtwarden]

Week 4 Wendler Deload

5 rds/1 min rest between rds
squats x 5 @70%
bench x 5 @70%
pullups x 12

 

[brca005]

15 KB swings - 10 goblet squats - 10 push ups
15 KB swings - 9 goblet squats - 9 push ups
15 KB swings - 8 goblet squats - 8 push ups
.....
15 KB swings - 3 goblet squats - 3 push ups
15 KB swings - 2 goblet squats - 2 push ups
15 KB swings - 1 goblet squat - 1 push up