Better Sam

White Mountains Hiking

12 miles.

Level 2
Strength
Back Squat (3×15)
45×15, 75×10, 85×10, 95×10, 115×15, 125×15, 135×15.

Single Leg Step-Downs, each leg (3×10)
20″ box.

Metcon
5 Rounds for Time:
100m Slamball Chest Throws
100m Slamball Sprint
1:00 Rest

8:18.

Level 2
Strength
Deadlift (Heavy triple in 20 minutes)
Each rep must include a 3 second pause at the top, and a 3 second eccentric.

Went up then back down again to work on form :/
95, 135, 165, 185, 205, 205, 135, 135.

Metcon
EMOM for 12 Minutes:
Minute 1: 5 Kettlebell Push Presses, each arm, 24/16kg
Minute 2: 5 Strict Chest-to-Bar Pull-Ups
Minute 3: 15 Hollow Rocks

12 mins; 3 negatives per set of pull-ups.

Level 2
Heroes & Sheroes: The Air Force WOD
For Time:
20 Thrusters, 95/65
20 Sumo Deadlift High Pulls, 95/65
20 Push Jerks, 95/65
20 Overhead Squats, 95/65
20 Front Squats, 95/65

Complete 4 burpees every minute on the minute. Begin with 4 burpees.

7:35.

Level 2
Strength
Overhead Squat (5-5-3-3-1-1)

45×5, 85×5, 105×5, 115×3, 135×3, 145, 155FJ.

Metcon: “Walk The Line”
For Time:
10-9-8-7-6-5-4-3-2-1 Double KB Front Squats, 20/16kg
Rest 2 Minutes
1-2-3-4-5-6-7-8-9-10 Double KB Front Squats, 20/16kg
In between each set, walk 20′ with kettlebells in the front rack.

14:31.

Level 2
Skill
Kettlebell Snatch

3 each arm —
16, 16, 16, 16, 20, 20, 24, 24kg.

Metcon: “The Dan John, Version 2”
3 Rounds for Time:
10 Kettlebell Swings, 24/16kg
5 Strict Pull-Ups
15 Kettlebell Swings
5 Push-Ups
25 Kettlebell Swings
5 Goblet Squats, 24/16kg
50 Kettlebell Swings
2:00 Rest

Level 2
Ladies Night: “Grace“
For Time:
30 Clean and Jerks, 135# / 95#

2:20.

Level 2
Strength
Bulgarian Split Squats (5×10)
Superset Nordic Ham Curls (5×10)

0, 35, 35, 35, 35.

Metcon
5 Rounds For Time:
20 Parallette Jumps
10 Burpee-Over-Paralette
100m Sprint
1:30 Rest

12:44.

Level 2
Strength
Weighted Pull-ups ( 5-5-3-3-1-1)
1-1-1-1-1-1 @0#

Weighted Dips ( 5-5-3-3-1-1)
2-3-3-3-2-1 @0#

Bent Over Row (3×5)
35, 45, 45#.

Metcon
For Time:
250 Double Unders

Every time you break, perform 10 hollow rocks and 10 walking lunges.

8:39.

Virtuosity Hiking Club

Breakneck Ridge
kinda interval-style.