Wod

[FlyGuy]

Did a double...

You can’t cheat the mountain

 

[mtwarden]

about 13 miles bagging Casey Peak; ~ 3600' climb in 6-ish miles, lets you know you're going up

 

[mtwarden]

4 miles this evening with Tiny Elvis; pretty good month- 212 miles, Tiny E had 92 miles

 

[Cant hit em]

Back Squat murder session
Emom 4 minutes build in weight
X 6 reps
Emom 3 minutes building
X 4 reps
Emom 2 minutes heavy
X 2 reps
Stay on strict every minute throughout

3 sets 1 min rest between
10 back squats #115
15 kb swings #70
20 cal row


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[jmez]

Deadlift 4x3

E4min OM 20 mins
21 cal row
15 box jumps, no stepping
3 deadlift, pick your load, should be heavy

 

[mtwarden]

4 miles with Tiny E after work; sadly summer is back for awhile

 

[Cant hit em]

Every 1:30 for 8 sets
2 power clean 2 sec pause at knee

12 min
Min 1: 2 power clean+2hang power #185
Min2: 15 call ass bike

5 sets
1 power snatch+1squat snatch+2oh squat


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[jmez]

30 min EMOM
15 ass bike Cal's
14 alt one arm DB snatch 50#
14 walking lunges 53# KB
14 KBS 53#
10 chest 2 bar pull ups
1 min rest

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[mtwarden]

well I fared a little better at the gym with deadlifts and overhead press, than I did with squats/bench

deadlifts 3/3/3+/10
overhead press 3/3/3+/10
lunges 3x30 yds
chinups 3x13
core

 

[jmez]

Partner WOD
20 rouunds
25 double unders
10 ski erg cals
5 bar facing burpees
3 bar muscle ups or 3 chest 2 bar and 3 ring dips
1 squat clean 205#

Complete a full round then rest while partner completes a round

 

[Cant hit em]

Easy pace for 30 mins ( stay steady)
500m row
50’ oh plate lunge
20 sit ups
20 burpee box step overs
50 russian kb swings


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[mtwarden]

7 miles with Tiny Elvis this morning; messed up- didn't have my .22 pistol with and saw three blue grouse in no hurry to get off the trail; will make this same loop tomorrow, only this time properly equipped

 

[jmez]

Squat
10,5,2,2,2

15 min AMRAP
100m run
10 hang cleans 135#
10 lateral over bar burpees

 

[mtwarden]

well I added an additional two miles to yesterday's loop (9 miles total)- extending our time on the highest ridge where I saw the blue grouse; not surprisingly with .22 revolver on my person I didn't see a single grouse

 

[mtwarden]

6 miles on the trails with Tiny E; 30 miles for the week- I'll take it; I'm almost exactly on pace to hit 2020 miles for the year

 

[Cant hit em]

9 miles i forgot to end the trip and started driving


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[mtwarden]

Tiny Elvis and I got a 4 mile hill workout in; finished in the nick of time- went from a light sprinkle (in the 40's) to a not so light one

 

[mtwarden]

strength train this afternoon

squats 5/3/1+/10, bench 5/3/1+/10, pull-ups 3x11, dips 3x30, core

 

[FlyGuy]

Hitting the road tomorrow, 18 hours of driving to CO for archery elk. This was yesterday and the Last hard WOD I’ll do until I get back. It was a beat down! Those heavy (100#) step-ups on the Tall (24”) box sucked!!!! Wanted to quit! It was a mental grind!

“John Lewis”

Finished in 41:48, Rx

You can’t cheat the mountain

 

[Cant hit em]

Back squat 5x5

12 min cap
10-9-8-7-6-5-4-3-2-1
Kb Goblet squats
Kb swings
Pull ups


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