Wod

[TripleJ]

For Time:

1,000 M Row

80 American KB Swings, 53 lb

60 Ab-Mat Situps

40 Box Jumps, 24"

20 Burpees

5 Rope Climbs, 15'

 

[mtwarden]

you can stick a fork in me now a very long day- about 10 miles with a lot of climbing- it's the snow that is wiping me out, it ranged from about 8-14"

there's worse ways to spend a day though

 

[mtwarden]

I haven't been to the gym in awhile, so did some strength training this morning- minus legs- my legs are shot!!!

5x5 bench and overhead press, 5x8 pullups, 5x20 dips, core

I'm going to get back to Wendler after elk season, it's hit and miss now for strength training

 

[PJG]

Teams of 4

12 minutes to establish 1RM squat snatch each

2 minutes on
1 minute off

AD cals
HSPU
worm shoulder
Row calories
DU
worm thrusters

 

[PJG]

5 mile run

 

[mtwarden]

got out this morning with the local running group; haven't run with them for a long time- got 12-ish miles in on the local trails w/ about 2000' of gain- I was surprised (pleasantly) that my running hasn't suffered much from more hiking than running of late

 

[mtwarden]

4 miles on the trails with my wife and Tiny- should have brought the microspikes- slick on the downhills

 

[TripleJ]

15 Min AMRAP

12 Jumping Lunges

4 Wall Climbs

2 Rope Climbs

 

[jmez]

I'm back! After 2 weeks with a nasty GI virus courtesy of my children, I was able to work out today.

"Cooper" gym owner's son's first birthday. We do a Bday wod for both of his kids

Complete 3 rounds at each station prior to the 2 min rest, for time

25 wall ball shots 20#
11 power snatch 95#

2 min rest

25 toes 2 bar
13 power cleans 135#

2 min rest

25 cal row
15 over the rower burpees

 

[mtwarden]

welcome back!

am- 200 yards lunges- unbroken; 4x50 air squats
pm- 3 miles with the wife and Tiny E; we brought our microspikes today- much better grip on the trail!

 

[PJG]

AMRAP in 12 minutes of:

12 sit ups

12 kb swings 24/16

24 oh walking lunges ( 12 per arm )

 

[mtwarden]

4 miles on the trails with my wife and Tiny E- going to have to start bringing headlamps, if it wasn't for the snow packed trails it would have been a little on the dark side

 

[jmez]

Find 3 rep max deadlift

13.2
10 min AMRAP
5 shoulder 2 OH 115#
10 deadlift 115#
15 box jumps 24"

 

[PJG]

BARBELL ENDURANCE

3 sets of:

squat snatch+hang squat snatch

3 sets of:

power snatch+2 hang squat snatch

then,

EMOM for 18 minutes of:

2 hang squat snatch

 

[TripleJ]

Find 1 rep max Thruster


For Time:
15 power snatches, 135 lbs

800 M Run

15 power snatches, 135 lbs

 

[TripleJ]

A little cardio today...


3 rounds for max reps:

3 min row for calories

2 min double unders

1 min burpees

2 min rest

 

[mtwarden]

I had a one day date with a norovirus- fun stuff Fortunately is was a 24-ish hour strain, back to work today and got 3 miles in with the wife and Tiny E this evening

 

[PJG]

In-house team comp, 1 wod tonight, 2 tomorrow.

 

[Cant hit em]

metcon sucked


Sent from my iPhone using Tapatalk Pro

 

[PJG]

Finished in house comp, 2nd place not bad for a couple guys over 40.