Wod

[TripleJ]

Yesterday-
Partner "Cindy"
20 minute AMRAP
-5 pull ups
-10 push ups
-15 air squats
While partner A completes as many rounds as he can of 5-10-15, partner B runs 400m. Switch places every time the runner completes 400m.

Today-
10 minute EMOM:
-1 back squat @ 93%


5 rounds for time:
-250m run
-20 cal row

 

[dtrkyman]

At the gym, blah.

Balance and light cardio 15 min.

Shoulders, Arnolds, shrugs machine press and lateral raises.

30 minutes on bike.

 

[sahunter06]

Push
Suicides b/t each set to shoulders
Incline db press
15/12/12/10 60/70/80/80
Barrel press 18/16/16 50/55/60
Seated flys 20/16/16

Plate lateral raises 18/15/12 25/25/25s
db shrugs 18/15/15 80/90/100s

Pushdowns 15/12/10
Hammers 12/10/9 40/45/50

Rev grip pushdown 20/20/15
Barbel low curl 25/18/15 45/65/65

 

[FlyAK]

3x12 db incline bench
3x10 pull-ups
3x12 dips
3x12 bb curls

Superset 3 rounds
20 4count flutter kicks with boots
1 min plank

 

[RSather528]

1.5 miles with 42# pack.

4 sets of 10 pullups
4 sets x 12 reps barbell shoulder press
4 sets x 12 reps db curls
4 sets x 12 reps db extensions

 

[sargent]

We took a family trip to the Adirondacks this weekend. Hiked in about three miles in the rain on Saturday evening with a 60# pack. Headed to the summit of Mt. Marcy on Sunday, then broke camp and hiked back to the car (10 miles with a 20# pack, 3 miles with a 45# pack). Trip total of 16.2 miles and 3585' of gain.



2 miles
5x
5 pullups
10 pushups today.

 

[Rusty Shackelford]

5 min warmup with my new favorite suitcase deadlifts

Clean and Jerk
3+1@65%
3+1@67%
3+1@70%
3x 3+1@75%

Deadlift
15@45%
10@55%
8@65%
6@70%
2x5@75%

MetCon 20min EMOM
15kcal airbike
15 wall balls
15kcal airbike
10 GHD

 

[mtwarden]

@sargent looks like a nice trip!

up early (we were 99 yesterday) with Tiny Elvis, 5 miles (600’) with a 50# pack

 

[TripleJ]

Every 2 minutes for 3 rounds:
6 front squats @ 80%

Every 2 minutes for 3 rounds:
6 push press @ 80%

7 minute AMRAP:
-10 push ups
-15 pull ups
-20 ab-mat sit ups
-30 double-unders

 

[rharbaugh]

4 miles on treadmill at 5% incline with 25# pack

 

[InkedElkSlayer]

Was out of pocket for over a week with no weights. Easing back into weights with quick, very early workouts. Looks like everyone stayed busy.

Yesterday. 5 sets, no rest
Squats- 45/95/135/185/225 x 10
Bench- 45/95/135/185/205 x 10
Farmer’s Carry- 45/55/65/70/75s x 1min

This morning. 5 sets, no rest
Hanging Clean & Press- 45/95/115/125/135 x 10/10/8/6/5
Shrug- same
Arnold Press- 20/25/30/35/40 x 10
Decline Sit Up- x 10
200yd Run

 

[state637]

3 mile run for time

 

[dtrkyman]

7 miles, 2176 elevation gain, 2.5 mph average. No pack

 

[FlyAK]

For time

1/4 mile sprint
1/4 mile sled push
1/4 mile body weight lunges
1/4 mile sprint

Completed in just under 36 min. Pretty mentally challenging. Had to take the sled and lunges 100m at a time alternating, but still got it done. The last sprint wasn’t very sprinty. Fun workout.

 

[T-town]

Burpees 10/8/6/4/2/10
Backwards run uphill 50 yards between burpee sets.

Cinderblock shoulder press/ kettle bell swings and squats 2 sets of 30 each with 1/4 mile run between each movement.

3 100 yard sprints

3 mile run

 

[DJBowman28]

10 min AMRAP...burpees.

131 with lots of room for improvement.

 

[sahunter06]

Pull Tuesday
Barbell bent over row 18/13/8 115/185/215
db row 18/15/11 75/80/90s
Seated rear delt cable flys 20/16/14
Reverse hypers w/plate 25/25/20 35#

1.5 mi walk with wife, cooled down to 91 @ 7:45pm 400 ft elev change

 

[Rusty Shackelford]

5 min warmup

Strict Press - 10 min timecap
Work up to 4RM
5x4@90% of 4RM

Power Jerk
5@67%
5@70%
5@73%
3x5@75%
5@70%

Felt lazy and Skipped the MetCon, did accessory work instead

 

[sargent]

2 miles
2x
25 squats
26 lunges
25 pushups
1 minute plank

 

[mtwarden]

Up early with TE, 5 miles (900’) with a 50# pack