Wod

[PJG]

 

[jmez]

Wendler week 3 deadlift

Pick 4

Row for time Run for time
100m 200m
250m 400m
500m 800m
1000m

 

[TripleJ]

"Kelly"

5 Rounds for Time


400M Run

30 Box Jumps, 24"

30 Wall Balls, 20 Lb to 10'

 

[PJG]

20 minute AMRAP

2 sled pushes 45/25

12 wall balls 30/20

500 m row

 

[mtwarden]

got 9 tough miles in this morning elk hunting, no luck- but glad to get out.

was home early enough went to the gym and did Wendler week 1 (5) dead lifts and overhead presses, along with 3x10 pullups, 3x30 dips, 3x50 yards weighted lunges and core

 

[PJG]

6 mile run this morning

 

[mtwarden]

^ nice

 

[mtwarden]

4.5 miles on the trails w/ Tiny E- nice day, but really blustery- luckily temps were in the low 60's

 

[PJG]

12-9-6 reps of:

clean & jerk 185/125

muscle up

 

[TripleJ]

Back Squat:

2 - 2 - 2 - 2 - 2 - 2 - 2 Work to a 2 rep max



3 Rounds for Time:

400M Run

5 Wall Climbs

 

[jmez]

"Artie"
20 min AMRAP
5 pull ups
10 push ups
15 air squats
5 pull ups
10 thrusters 95#

 

[mtwarden]

^ I'm going to have to try that one

 

[mtwarden]

this morning, 200 yards of lunges unbroken (unweighted) and 4x50 air squats

this evening, 3.5 miles with my wife and Tiny E

 

[TripleJ]

For Time:

27 - 21 - 15 - 9 Reps

Bar Facing Burpees

Hang Power Snatches, 75 lbs




For Time:

25 Calories for time on the Assault Bike

 

[mtwarden]

4.5 miles on the trails with my wife and Tiny- another glorious evening- saw several mule deer (they're safe here- no hunting)

 

[jpolson]

As fast as possible.

50 box jumps
50 push ups
50 sandbag lunges
50 Australian pull ups
50 kettlebell swings
50 one arm thruster
50 sit up
50 sandbag to shoulder
50 air squat
50 burpee

Throw up as often as necessary.

34:25 is my best at 6600'. With a 20" box, 60lb sandbag, and a 45lb kettlebell.



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[PJG]

Smolov Week 8, Day 2

5x6 step up

4x10 barbell bent over row

5x5 single arm DB press



BARBELL ENDURANCE



3 sets of:

power clean+front squat+2 jerks

then,

EMOM for 4 minutes of:

5 TnG power cleans

rest 1 minute

EMOM for 4 minutes of:

4 TnG power cleans

rest 1 minute

EMOM for 4 minutes of:

3 TnG power cleans

rest 1 minute

EMOM for 4 minutes of:

2 TnG power cleans

rest 1 minute

 

[TripleJ]

For 3 cycles:
AMRAP in 6 mins of:

10 Pull-ups
3 Deadlifts, 275 lbs

Rest 2 mins between each cycle.
For each cycle restart the AMRAP.

Each 6-minute cycle starts with a 30 calorie row, then AMRAP pull-ups and deadlifts in the remaining time

 

[mtwarden]

morning- 4x50 yards lunges, 4x50 air squats

evening- 5.5 miles on the trails

 

[jmez]

Pick 2 goats. (butterfly pull ups and push ups for me)
12 min EMOM
Alternating ,work 40 rest 20

12. Min AMRAP
30 cal ski erg buy in
Then
20 Mountain climber
20 abmat sit ups
20 jumping lunges
20 GHD sit ups
20 plank shoulder touches

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