Wod

[mtwarden]

at the gym after work

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

 

[OXN939]

The "Alaska (Richard) Kick:"

1k run
10 back squats with body weight on the bar

Times five. Starting pace about 6:30/ mile, ending just under 7:00. Too gross out to do any distance outside in VA this week.

 

[TripleJ]

Partner workout
Each partner completes a full round at a time while the other rests

10 cal ass bike
8 bench press @ 60-70%
6 bar MU
4 d-ball over the shoulder, 100 lbs

 

[TripleJ]

Max Effort 5K

6 Rounds un-timed
5 x dumb-bell bench press
5 x strict shoulder press
5 x strict pull-ups

 

[mtwarden]

just got back from a quick overnighter with Tiny E into an alpine lake- 10 miles round trip, ~ 2000' of gain up to the lake; sadly forgot my phone in my truck and too late in discovering I did

snapped this this morning when we got back to the truck

 

[Cant hit em]

Front squat
2x3@78%
2x3@83%
1x2@88%
1x1@90%

5 rds for time
9 thruster#95
9 t2b
5:46

20 min emom
Min1 10 cal ass bike
Min2 10 wall ball
Min3 10 pull up
Min4 rest

 

[jmez]

Partner WOD, three partners
800 cal assault bike
200m prowler sled push 90#

Two push sled while one rides bike. Switch one to bike after every 200m push until reach 800 on the bike.

That sucked.

 

[mtwarden]

20-ish mile loop in the Elkhorns today- a hefty 6000'+ gain, a lot of off trail on rock = slow going; gorgeous day w/ the starting temps in the low 50's, upper 60's when I got back to my truck . also saw a dozen cow/calf elk about 500-600 yds across a drainage

 

[Cant hit em]

Partner Wod
1 mile run ( we split 400m you go I go )
60 kb snatch #50
400m medball run (200m each)
60 pull up
40 burpee box jump

Extra
5 rds
50’ sled push
50 double under

 

[mtwarden]

5 mile hike with my wife and Tiny E, saw this buck in velvet on the way up to the ridge

 

[TripleJ]

12 Minute alternating EMOM
-2 Hang Snatches, start @ 60% 1rm, build to a heavy set
-50 Double-unders


For Time:
24 Calorie bike
24 Toes-2-bar
12 Calorie Ski
12 Overhead squats @ 135 lbs
250m run

 

[Sam's dad]

Split squat (back leg raised) 5x6
Chin-ups 5x 6
Then a metcon:
21-18-15-12-9-6-3
Box step overs with a KB
Burpees box jumps.

Tough one in the heat.

 

[mtwarden]

we've been spared the heat wave that a lot of the country was getting, until today

so to the gym

deadlifts 5/3/1+/10
overhead press 5/3/1+/10
lunges 3x30 yds
chin-ups 3x12
core

 

[Cant hit em]

Back squats
1x3 rep max
-15% for 1x3
Did not feel great in 100* heat

20-16-12
Deadlifts #225
Kettlebell hang clean and jerks #53
(split reps between arms)

 

[TripleJ]

Ever 1:30 for 5 rounds
5 Front Squats + 1 Split Jerk
Build to a heavy set

For Time:
400M Run
20 Thrusters 95 lbs
40 Pull-ups
20 Thrusters 95 lbs
400M Run

 

[mtwarden]

For Time:
400M Run
20 Thrusters 95 lbs
40 Pull-ups
20 Thrusters 95 lbs
400M Run

cruel and unusual punishment

 

[jmez]

Ever 1:30 for 5 rounds
5 Front Squats + 1 Split Jerk
Build to a heavy set

For Time:
400M Run
20 Thrusters 95 lbs
40 Pull-ups
20 Thrusters 95 lbs
400M Run

$hit sandwich there

Sent from my moto z3 using Tapatalk

 

[Cant hit em]

For Time:
400M Run
20 Thrusters 95 lbs
40 Pull-ups
20 Thrusters 95 lbs
400M Run

Almost blew chunks reading it

 

[Cant hit em]

15 minutes to build to
1x1 hang power snatch

12 min amrap
12 barf acing burpee
12 sit ups
12 hang power clean #115

 

[TripleJ]

10 Minute EMOM
1 Back Squat @ 80-90%+

4 Rounds
2 Minutes on 2 Minutes off
250M Run + AMRAP Calories of Row/Ski/Bike in remaining time (alternating each round)