Wod

2 min AMRAP, rest 1 min between each

100m run
Max effort wall balls 20#

100mg run
Max effort KBS 53#

100m run
Max effort goblet squats 53#

100m run
max effort sit ups

I finished off with 8 miles on the Assault bike.
Go back after work and try to get 20 more miles on the bike
 
strength trained this evening

warmup
squats, deads, bench 3x5
pullups 3x11
dips 3x30
core
 
Tiny Elvis and I got in 3 miles before the sun was up; still smokey with the fires around

cUDvheT.jpg
 
mtwarden are you running all those miles, hiking, or a combination of the two?

both- my trail running miles seem to be about double what my hiking miles are; when I go with Tiny E (or wife) they're always hiking miles :)
 
"The Seven"
7 rounds
7 hand stand push ups
7 thrusters 135#
7 knees 2 elbows
7 deadlift 245#
7 burpees
7 KBS 70#
7 pull ups

That is one mean SOB
 
beautiful morning here, most of the smoke cleared and a nice 58 degrees at the trailhead- Tiny E and I got 3-ish miles in
 
30-20-10 reps of:

pull up ( c2b if you can )

calorie row

burpee

BARBELL ENDURANCE

3 sets of:

power clean+hang squat clean+2 jerks

3 sets of:

power clean+front squat+jerk

then,

EMOM for 20 minutes of:

2 power cleans+1 jerk
 
10 min EMOM
1 power clean 1 hang clean and jerk

14 min AMRAP
8 clean and jerk 135#
40 feet OH plate lunge 45#
40 double unders
rest 1 min after every round
 
squeezed in a 5 mile run after work- this is the first evening I've been able to run in over a month (75 degrees); this past July was the second warmest on record (I think records go back 130 years)
 
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