Wod

[Jbark60]

Mountain hike
4.5 miles 2049ft elevation gain 300 air squats at the top 2hr 2min

 

[TripleJ]

Every 1:15 for 10 rounds, alternating:
1) 5 clean pulls with 1 second pause at the knees
2) 20 second chin-up hold

10 minute AMRAP:
-12 alternating jumping lunges
-100m run

 

[mtwarden]

8 miles (1200') w/ Tiny Elvis; absolutely a glorious morning—low 60's. overcast w/ a light wind, don't get too many days like that in July

 

[brca005]

1.5 mile walk with Chuck

5 rounds:
KB thruster x5R
KB row x5R
KB thruster x5L
KB row x5L
KB swing x10

 

[Jbark60]

10 rounds
5 snatch 135
2 rope climbs
Like mtwarden it was an amazing day in Kodiak which doesn't happen often.

 

[TripleJ]

5 min ON / 1:00 OFF @ Each Station:

Station 1:
10/7 Cal Echo Bike
50' D-Ball Bear Hug Carry (100#)

Station 2:
20 Alt. Landmine Rockstar
10/10 Med Ball Rotational Toss to Wall

Station 3:
20 Alt. KB Front Rack Box Step Up (10")
40 In-Out Plate Hop (45# Plate)

Station 4:
:20s Sprint on Air Runner
:40s Jog

 

[mtwarden]

4 miles (400') w/ Tiny Elvis

 

[sargent]

2 miles with a 33# pack today.

 

[AK Troutbum]

10 miles and 2000’ in SW Montana yesterday. Man, 10,000’ elevation looks a whole lot different in MT than what it looks like in AK.

Sent from my iPhone using Tapatalk

 

[Jbark60]

21-15-9
Thruster 95#
GHDSU 3:40
@7 min
21-15-9
Pull up
GHDSU 10:00

 

[TripleJ]

3 miles (1000') with a 20# vest

 

[mtwarden]

4 miles (400’) with Tiny Elvis; the nice weather is officially over

 

[brca005]

3 miles with 40# pack

3 rounds:
Gorilla row x10 each arm
KB split squat x10 each leg
KB dead x10

3 rounds:
Push ups x10
Goblet squat x10
KB swing x10

3 rounds:
Thruster x5R
KB row x5R
Thruster x5L
KB row x5L

 

[mtwarden]

strength train

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