Wod

[mtwarden]

3 miles on the trails with my wife and Tiny Elvis- brisk evening with 20-ish mph winds

 

[jmez]

Yesterday, work to a heavy set of two front squats


"eikcaJ"
30 pull ups
50 thrusters 45#
1000m row

 

[mtwarden]

this morning at work was able to squeeze in 200 yards lunges, 4x50 air squats

 

[TripleJ]

4 Rounds for time:


400M run

15 Pull-ups

7 Squat-Cleans, 155 lbs

 

[jmez]

5 rounds for time
10 power cleans 135#
10 bar facing burpees

 

[mtwarden]

got 3-ish miles in on the trails with my wife and Tiny E- had to use the lamps the last mile or so

 

[mtwarden]

4 miles on the trails with Tiny Elvis- very brisk- upper 30's with a 20-ish mph wind

 

[jmez]

"Johnny"
Partner wod
Run 600m buy in ( both run)
then
3 rounds
19 cal row each
87 rower jump overs (hop back and forth over rower)
7 rope climbs
then
600m run cash out

 

[TripleJ]

Overhead Squat: 3 - 3 - 3 - 3 - 3 - 3



10 Minute AMPRAP:

30 Double-unders

10 Dumbell Snatches, 50 lbs (5 each side)

5 Box Jumps, 30"

 

[mtwarden]

4.5 miles on the trails with my wife and Tiny E- we headed up a trail I hadn't been on before, probably 700-800' of climb- it was a good one, although my wife disagrees

 

[jmez]

A grinder yesterday

20 min AMRAP
2 bar muscle ups
4 strict hand stand push ups
8 hanging dumbel squatl cleans 50#

 

[TripleJ]

20 Minute AMRAP


25' Overhead Walking Lunge, 45 lb Plate

8 Burpees onto the Plate

25' Overhead Walking Lunge, 45 lb Plate

8 Chest-to-Bar Pull-ups

 

[jmez]

3 person partner WOD (1 does full round while other two rest, cycle through)
20 min AMRAP
7 KB swings 70#
7 cal assault bike
7 burpees

May not want to eat before this one

 

[mtwarden]

5 miles and 1200' of gain with Tiny Elvis, about half in the headlamp

 

[mtwarden]

just shy of 9 miles on the Helena Ridge trail this night with my wife and Tiny E, we were hoping to use the full moon, but too cloudy- headlamps had to suffice (Tiny E has his own light )

 

[mtwarden]

4.5 mile loop up and around Mt Helena- nice fresh coating of snow

 

[mtwarden]

weekly leg thrashing this morning- 200 yards of lunges unbroken, 4x50 air squats

 

[TripleJ]

Front Squats: 4 - 4 - 4 - 2 - 2 - 2



For Time:

20 Power Cleans, 135 Lbs

20 Box Jump Overs, 24"

15 Power Cleans, 135 Lbs

15 Box Jump Overs, 24"

10 Power Cleans, 135 Lbs

10 Box Jump Overs, 24"

5 Power Cleans, 135 Lbs

5 Box Jump Overs, 24"

 

[mtwarden]

wife and Tiny Elvis wanted a day off (Tiny racked up 32 miles last week!) and quite frankly the weather sucked- cold and windy, soooo..... went to the gym

3x5 bench
3x5 overhead press
3x10 pullups
3x25 dips
core

 

[jmez]

Partner Wod
8 rounds
400m row
200m run with 45# plate

Complete full round then rest while partner does a round