Wod

[TripleJ]

Strength:

Front-Rack Lunges 8 - 8 - 8 - 8 - 8 - 8 Work to a heavy 8 rep set




Conditioning:

4 Rounds for Time

40 x Double-Unders

10 x Burpees

15 x Push Press, 95 lbs

 

[Cant hit em]

Manmakers suck


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[jmez]

30-25-20-15-10
Assault bike calories
KBS 70#
10 yard shuttle sprints

 

[mtwarden]

a balmy 17 degrees this evening- Tiny E and I got 3.5 miles in

 

[jmez]

Work to a heavy set of 3 on deadlift

15min AMRAP
60 double unders
30 wall balls 20#
15 deadlift 245#

 

[TripleJ]

10 Minute EMOM of 6 pull-ups



3 Rounds for time:

400M Run

8 x Hang Squat-Cleans, 135 lbs

12 x Toes-to-Bar

 

[mtwarden]

back on Wendler after a long hiatus- week 2 squats 3/3/3+, bench 3/3/3+, pullups 3x10, dips 3x25, core

 

[Cant hit em]

Full body lifts 4 sets each adding weight each set

Squat
Bench press
Barbell row
Military press

Roller Hockey tournament now for cardio




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[mtwarden]

5-ish miles on snowshoes, little chilly

 

[mtwarden]

still below 0 here, might get some relief early this coming week; 5-ish mile loop on snowshoes- too cold to bring Tiny E and he's not happy about it

 

[mtwarden]

ended up with 1933 miles for 2017; starting out 2018 with 5 miles snowshoeing- still not warming up- 0F today

 

[TripleJ]

15 Min AMRAP


35 Calorie Row

35 Box Jump Overs, 24"

35 Deadlifts, 225 lbs

35 Burpees

 

[jmez]

"Dirty Thirty"
30 box jumps 24"
30 chest 2 bar pull ups
30 KBS 53#
30 front squats 115#
30 toes 2 bar
30 push press 115#
30 deadlift 115#
30 wall balls 20#
30 burpees
30 double unders

 

[mtwarden]

Wendler week 2 dead lifts, overhead press 3/3/3+, dips 3x25, pullups 3x11, core

 

[jmez]

3 min AMRAP
12 cal assault bike (15 on an airdyne)
12 clean and jerk 95#

3 min rest

3 min AMRAP
12 cal assault bike
8 clean and jerk 115#

3 min rest

3 min AMRAP
12 cal assault bike
4 clean and jerk 135#

 

[jmez]

Another one with no pace today. Just drop the pedal and go.

100 double unders
50 abmat sit ups
25 wall ball cleans 30#

80 double unders
40 abmat sit ups
20 wall ball cleans

60 double unders
30 abmat sit ups
15 wall ball cleans

40 double unders
20 abmat sit ups
10 wall ball cleans

20 double unders
10 abmat sit ups
5 wall ball cleans

 

[mtwarden]

Tiny E and I got 3.5 miles in on snowy trails this evening- no break in the cold here- single digit highs and below 0 lows- going on two weeks, like living in a freezer

 

[TripleJ]

4 Rounds for Time:

400 M Run
20 x Pull-ups
20 Push-ups
20 American KB Swings, 53 Lbs

 

[mtwarden]

had a small heat wave roll through- got in the teens 3.5 miles on the trails with my wife and Tiny E

 

[jmez]

3 partner WOD, 1 works at a time
20 min AMRAP
50 strict pull ups
75 bench press 135#
70 calories on assault bike