Wod

[Ashy Larry]

That's pretty dang awesome MTwarden. What time do you go to bed for that?

 

[PJG]

12 miles on the mountain bike.

 

[mtwarden]

That's pretty dang awesome MTwarden. What time do you go to bed for that?

Danke! 8-ish, which is really only about an hour before I usually do- in my defense I'm up at 5 or earlier

 

[PJG]

AMRAP in 20 minutes of:

10 s2oh 135/95

20 kb swings 24/16

400m run

 

[jmez]

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

 

[mtwarden]

strength trained this evening

warmup
squats, deads, bench 3x5
pullups 3x11
dips 3x30
core

 

[Ashy Larry]

Squats 4x6
Deads 4x6
Lunges 1x6
Extensions 4x8
Curls 3x8

 

[jmez]

Got 30 miles in on the bike today.

 

[mtwarden]

Tiny Elvis and I got in 3 miles before the sun was up; still smokey with the fires around

 

[PJG]

5-5-5-5-5

front squat

 

[jmez]

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

 

[mtwarden]

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

 

[jmez]

"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

 

[mtwarden]

^ Ouch!

 

[jmez]

20 miles on the assault bike tonight

 

[mtwarden]

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

 

[PJG]

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

 

[jmez]

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

 

[mtwarden]

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)

 

[Ashy Larry]

Strenpf trained

Bench 8-6-4-6-8
Row 8-8-8-8-8
Incline dumbbell press 4x8
Pulldowns 4x8
Chest flys 2x8
Straight arm pulldowns 2x8
Shoulder press 2x8