Wod

[brca005]

2.5 mile walk with 40# pack

5 rounds:
Goblet squat x10
Farmers Walk x90ft
Push ups x20
Farmers Walk x90ft
Ring Rows x20
Farmers Walk x90ft
KB swings x10
Farmers Walk x90ft

 

[TripleJ]

3 miles (1000') with the dog and a 20# vest

 

[mtwarden]

7 miles (800’) with Tiny Elvis

I officially hit the halfway mark to 2026 miles

 

[mtwarden]

strength train Wendler deload week

5 rds/1 min between rds
deadlifts x 5@70%
oh press x 5@70%
chinups x 15

great little 15 minute workout!

 

[mtwarden]

5 miles (700') with my wife and TE

 

[TripleJ]

For time:
-500m row

4 rounds of...
-15 KB swings 53#
-15 ab mat sit-ups

-500m row

-4 rounds of...
-15 slam balls to a 10" box
-15 russian twist slam balls

-500m row

 

[brca005]

Mow lawn with 40# pack

5 rounds:
Power KB snatch x1R/1L
Goblet squat x10
Power KB snatch x1R/1L
KB row x10R/10L
Power KB snatch x1R/1L

 

[AK Troutbum]

Mow lawn with 40# pack

Hell, I’d be willing to put 70 lbs. in your pack, if you’d come mow my yard!


Sent from my iPhone using Tapatalk

 

[trailblazer75]

2 miles in 14:07 this morning.

Warmup 2 rounds
10 air squats
10 push ups
10x10 walking lunges
15 jumping jacks
30 seconds x 30 seconds couch stretch

Movement prep
3 rounds
8 kettlebell swings (70#)
6 pull strict pull ups

Block 1
5 two minute rounds
10-8-6-6-6 back squat and banded bow and arrow
I did 135/185/225/315/315

Block 2
5 two minute rounds
10-8-6-6-6 Strict press and kettlebell swings (50#)
I did 95/95/105/135/135

Block 3, 3 rounds of
6-4-2
Renegade row pushup (45#)
Strict Pull up

Finisher
3 rounds
Weighted box step ups 6x6 (45#)
Dumbell RDL x12 (90#)
12x12 Jumping Lunges

Yoga cool down.

 

[Jbark60]

5 rounds
15 burpee over bar
12 deadlift 155#
9 hang power clean 155#
6 shoulder to overhead 155#
13:30

build to heavy power clean
290#

 

[mtwarden]

5 miles (500') w/ my wife and Tiny Elvis

 

[brca005]

20 rounds:
8 KB swings
6 KB rows
3 burpees

 

[TripleJ]

5 x 5 back squat at 70%

2 mile walk with weight vest

 

[mtwarden]

5 miles (800') w/ Tiny Elvis

 

[trailblazer75]

2 miles with Goose dog on flat ground. Nice and slow active recovery except when the sprinklers went off by the sidewalk and sent us packing.

Did another 1.75 miles after work with my woman and Goose.

 

[sargent]

I missed posting a few workouts.
Wednesday: 2 miles
Friday: work up to 3x5 at 70% overhead press, squat, bench press, deadlift
5 miles with a 33# pack today.

 

[mtwarden]

5 miles (500’) with Tiny Elvis

 

[mtwarden]

strength train

squats 5/5/5+/amrap
bench 5/5/5+/amrap
pull-ups 25-25-22
dips 2x 30
core

 

[sargent]

2 miles with a 33# pack today.

 

[trailblazer75]

2 miles 14:23

Complete 2 Rounds of:
Prisoner Squats x 15
Rocket Pushups x 10
Cossack Squats x 5/5
Dino Kicks x 5/5
Deadhang x 20 sec

MOVEMENT PREP: x 2 Rounds
Spanish Squats x 10
Seated Hip Dip and Pry KB Loaded Ankle Dorsiflexion x 10/10


BLOCK 1: 5 Rounds
Back Squats (all sets 80% of 5RM) *rest 2 min between sets
I do 135, 225, 315, 315, 365.


BLOCK 2: x 3 Rounds
Barbell RDL (RPE 7-8) x 10
135, 225, 225
Lateral Band Walks x 15/15
*rest 1 min between sets

BLOCK 3: 3 Rounds
DB(2) Bulg. SS (first 5 reps - 3 ct bottom hold) x 5/5 per side (70#)
Copenhagen Dips x 10/10

*rest 90 sec between sets

FINISHER: x 2 Rounds
Eccentric DB/Plate Back Extension (3 count negative)x 12
DB/KB Lateral Lunge x 10x10