Wod

[mtbshark]

Had a much needed rest today

 

[Jason Snyder]

Sunday - 8 mile trail run
Monday - 20 mile trail run
Tuesday - 10 mile trail run, P90X3 pushup/pullup workout
Wednesday - 16 mile mountain bike race
Thursday - 1 hour spin class

 

[Poser]

15 min to establish 2 rep max: Hang Clean

4 rounds for working time:

8 hang clean + thrusters 135/95
12 over the box burpees 24/20 inch
16 Kettlebell swings 24/16 kg
1:1 rest

16:33

 

[jmez]

5 Rounds for Time @115lbs

5 strict shoulder press
5 hang cleans
5 push press
5 burpees
5 hang cleans
5 split jerk
5 front squat

16:23

 

[justinspicher]

Yesterday:
16 minutes of tabata broken down into 4 minutes sets of T2B, abmat situps, 135lb floor wipers, and situps. Finished with 3x10 each side of obliques with a 53lb KB. For strength we found our 3 rep max on thrusters. I got to 150lbs before I called it a day. We had five attempts to find it.

 

[jmez]

Front squat 3 sets of 5 reps
Between each set row for time

100m 16s
250m 40s
500m 1:36


5 min Amrap
5 pullups
10 pushups
15 goblet squats 35#

Rest 5 min and repeat

4+15
4+21

 

[afteamroper]

6 Rounds For Time
20 pack facing burpees
300m Run
Shoot your bow

 

[justinspicher]

I like the shoot your bow idea after a workout.....

Today was a two man team WOD.
3 RFT of 400m run/ 15x OHS at 95lbs. Burpees are done by one with the run/OHS are done by the other.

 

[Poser]

Had the "Beast 12" today
teams of 2:

50 deadlift 185/155
40 pull ups
100 box jumps 20 inch
40 double unders
50 ring dips
40 knees to elbows
60 KB swings 32/24 kg
60 situps
40 hang clean squats 115/80
50 supermans
60 wallballs
handstand walks or 6 rope climbs

30:34

I got stuck with this stupid frat boy as a partner. He slowed me down. Dude would sit down every chance he got and kept his water bottle in the refrigerator and would walk over to it everytime he wanted water.

 

[Poser]

Every Minute on the Minute for 7 minutes:
1 Power Clean + 1 Push Jerk + 1 Squat Clean

3 Rounds for Time:
Run 200m
25 Pull ups
Run 200m
25 Jumping squats 45#

19:08

 

[jmez]

50 Overhead squats @ 95#
50 Toes to bar
50 Thrusters @ 95#
50 Double unders
50 Clean and Jerk @ 95#
50 Push ups

33:45

 

[mohawk32]

2 Rounds
1 min strict pull-ups
1 min rest
1 min sit-ups
1 min rest
1 min push-ups

6x6 back squat at 70% 1RM(205)

DT

12 deadlifts at 155
9 hang power cleans at 155
6 push jerks at 155

20:35 at 135.

 

[Poser]

Deadlifts 5 reps @65%, 5 reps @75%, 5 reps at 85% (of 90% of 1 rep max) -last set to failure
Shoulder press: 5 reps @65%, 5 reps @75%, 5 reps at 85% (of 90% of 1 rep max) -last set to failure

-part of the Wendler 5/3/1 program. Setting up the bars with all those weights was a workout unto itself.

7 Rounds for total reps:
30 seconds Max Effort double Unders
30 seconds Max Effort Power Snatch 75/115

 

[Poser]

15 minutes to work on 3 position Snatch technique

For time:
50 walking lunges
20 Overhead squat
20 Toes to bar
50 lunges
15 OH squat
15 T2b
50 lunges
10 OH squat
10 t2b

19:52

 

[jmez]

Find 1 rep max clean and jerk, 245#

6 min AMRAP
15 wall balls 20#
10 box jumps 24"

5+10

Rest 3 min

5 min AMRAP
5 clean and jerk @ 135#
10 burpees

3+3

 

[jmez]

5 sets 3 reps squats: 225, 255, 275, 295,305

12 min AMRAP
10 deadlift @245#
20 pushups
30 double unders

5+6

Cash out
20 Vups
30 supermans
20 vups

 

[jmez]

5 sets 3 reps hang cleans, 135,155,165,185,205

Tabata style, 8 min each exercise, 30 second rest between, count lowest number of reps

Air Squats 13
Pull Ups 6
Shoulder to Overhead @ 135# 4
Row max calories 6

 

[mtbshark]

well today was day of Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

49.00

dam this sucker hurts

 

[jmez]

2 rounds for time

800 meter run
20 ring dips
20 knees to elbows
1000 meter row

22:57

Cash out: use 20# med ball, 3 rounds
10 V ups
20 mason twists

 

[Poser]

Yesterday:

Deadlift: 3x1 @ 65% 3x1 @ 75% 3x1 + to failure @ 85%
Shoulder Press: 3x1 @ 65% 3x1 @ 75% 3x1 + to failure @ 85%
(week 2 of Wendler 5/3/1 Strength Cycle)

3 Rounds for Time
12 Ring Dips
9 Toes to Bar
7 Sntaches at 75% 1 Rep Max

8:54