Wod

[Ashy Larry]

6 miles with a light pack

 

[mtwarden]

thanks guy

 

[mtwarden]

strength trained this morning- 3x5 bench, push presses, 3x11 pull-ups, 3x30 dips, core

NO squats- my legs are pretty sore, especially behind and just above my knees (lower hamstring???)

supposed to only get into the 70's today, so brought my running stuff with to work- if I go it'll be an easy 4-5 miles; something to get the blood pumping in the legs

 

[Ashy Larry]

Heavy leg day

Squats 8-6-4-6-8
Extensions 10-8-8-6-6
Curls 10-8-8-6-6
Deads 3x5

 

[PJG]

3 rounds of:

10 power cleans 135/95

20 wall balls 20/14

400m run

 

[jmez]

Sqauts 5x56

"Rankel"
20 min AMRAP
6 deadlift @ 225#
7 burpee pull ups
10 KBS 70#
200m run

Rode the bike 22 miles

 

[mtwarden]

got a nice and easy 5-ish mile trail run in yesterday evening- legs are less sore this morning

 

[PJG]

for time:

100 double unders

75 calorie row

50 c2b pull ups

25 ohs 115/85

 

[jmez]

16 min EMOM
Alternate
15 cal row
15 wall balls 30#
15 sumo high pull dead lift 95#
15 push press 95#

 

[Ashy Larry]

Heavy upper body
Bench 8-6-4-6-8
Upright barbell row 8-6-4-6-8
Standing barbell shoulder press 3x5
Pulldowns 5x6
Incline dumbbell press 8-6-6

Did my trail cam loop when I got home ~1.5 miles

 

[PJG]

AMRAP in 15 minutes of:

15 back squats 95/65

10 bar over burpees

15 sit ups

BARBELL ENDURANCE

3 sets of:

squat clean+2 jerks

3 sets of:

2 squat cleans+1 jerk

then,

EMOM for 16 minutes:

2 squat clean

 

[mtwarden]

a quick round robin of 5 sets of 30 pushups, 30 situps and 10 pullups; getting packed for Glacier- going to try to leave pronto after work tomorrow

 

[jmez]

Yesterday

Push ups: 5 sets to failure

6mins
800m run
10 abmat sit ups
max effort squat cleans in time remaining
2min rest
5 mins
400m run
15 abmat sit ups
max effore squat cleans in time remaining
2min rest
4 mins
200m run
20 abmat situps
mas effort squat cleans in time remaining
2min rest
3 mins
100m run
25 abmat situps
max effort squat clean in time remaining

Squat clean weight must increase every round. I used 135, 165, 195, 225

25 miles on the bike when done

 

[Ashy Larry]

40 mins on the hotel treadmill

 

[jmez]

Deadlift 5x5

For time
25 hand stand push ups
50 toes 2 bar
800m run
75 push press @ 75#
150 double unders

25 miles on the bike

 

[Ashy Larry]

54lb kb

10 snatch each side
6 clean and jerk
5 pull ups
15 push-ups
30 sec plank hold
15 one arm swings
10 goblet squat
12 sumo squats
5 pull ups
15 push-ups
30 sec plank hold
10 one arm swings
8 goblet squats
10 sumo squats
5 pull ups
15 push-ups
30 sec plank
5 shoulder halos each direction
10 around the body pass each direction.

 

[PJG]

TNG squat snatch
5-3-3-2-2

Singles squat snatch
1-1-1-1-1

Then

2 minutes on / 1 minute off

10 T2B
12/9 cal assault bike
95/65 thrusters

End is 75 total thrusters.

 

[jmez]

5 min AMRAP
10 cal row
10 burpee box jump overs
10 70# kettle bell lunges

rest 5 min

5min AMRAP
10cal assault bike
10 KBS to goblet squat thruster 53#

Rode the bike 25 miles

 

[PJG]

3 rounds of:

10 bar muscle ups

20 push press 95/65

400m run

 

[mtwarden]

back from Glacier- an epic run, Ptarmigan->Red Gap->Poia Lake Loop; had a close-up meeting with Ms Sow and her two yearling cubs- I prefer my grizzly sightings further off