Wod

[mtwarden]

Tiny Elvis, my wife and I got 2.5 miles in on snowy trails; some pretty cool lighting going on this evening

 

[Monitercreek]

20 min amrap teams of 3
7 KB swings
150m run
10cal bike
150m run

“Cool down”
4 rounds
7 reverse hypers
16 hip extensions
21 sit ups

 

[Cant hit em]

5 rounds max reps Clean and jerk @#135
:25 sec work :35 rest

Work to heavy 1x3 rep max deadlift

Every 3 minutes for 5 rounds
200m run
50 double unders
Max rep t2b

Roller hockey after




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[Grady.J]

At the gym:

3x5 squats
Fighter pull up program progression
3x20 weighted calf raises
4x8 DB shoulder press
3x10 hammer curls
3x10 lying tricep extensions


At home, 3 rounds:

3 min stepups with a weighted pack
10 left/10 right/10 two handed KB swings

 

[molliesmaster]

4.5 mile road run.

 

[TripleJ]

In memory of Chief Petty Officer Nate Hardy...

"Nate"
20 Minute AMRAP

2 x Muscle-ups
4 x HSPU
8 x KB Swings, 70 LBS

 

[jmez]

20 min AMRAP
50 wall balls 20#
50 double unders
40 box jumps (no stepping)
40 toes 2 bar
30 chest to bar pull ups
30 burpees
20 power cleans 145#
20 Jerks, can split or push
10 power snatches 145#
10 ring muscle ups

 

[Cant hit em]

20 min AMRAP
50 wall balls 20#
50 double unders
40 box jumps (no stepping)
40 toes 2 bar
30 chest to bar pull ups
30 burpees
20 power cleans 145#
20 Jerks, can split or push
10 power snatches 145#
10 ring muscle ups

Yuk


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[Grady.J]

Simple and sinister KB program.

Need to pick up a 16kg bell for the getups. My 24kg is fine for the swings, but I've been using a lighter dumbbell for the getups to focus on form, as the 24kg is too heavy. Time to start adding weight.

 

[mtwarden]

My wife, Tiny E and I got a nice 4.5 miles in on the trails; followed by a downtown stop for some fish tacos, black beans and local IPA

 

[Monitercreek]

10 min AMRAP w partner 40-35-30
Bike
DB Thruster
3min rest
Clean and jerk
Bar over burpee
3 min rest
Over head Squat
Chest to bar

 

[mtwarden]

my gym for today, 11-ish miles on snowshoes with a bunch of vert! I think that'll work

 

[Grady.J]

Took the girlfriends pooch out for about an hour, then Simple & Sinister at home.

 

[mtwarden]

Wendler week 5- deadlifts 5/5/5+, overhead press 5/5/5+, weighted lunges 3x50 yards, chins 3x13, core

 

[InDeep]

500 meter row
50 box jumpovers
50 wall balls
400 meter row
40 box jumpovers
40 wall balls
300 m row
30 box jump overs
30 wall balls
200 meter row
20 box jump overs
20 wall balls
100 row
10 box jump overs
10 wall balls

 

[mtwarden]

nice 4-ish mile hike with my wife and Tiny E, Tiny E was a little disappointed he didn't get to go yesterday

30 miles for the week for me, 19 miles for Tiny E

 

[Cant hit em]

Bear complex
2 sets of 7 @95
2 sets of 7@115
1 set of 7@135

Then train to hunt simulation #50 sb shot 1 arrow after each run

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[mtwarden]

^ had to look up bear complex- that should hit just about every muscle group

 

[molliesmaster]

Monday 1/29

3x 400m sprint, rest 2 min I was hoping to go 4 rounds but it just wasn't happening.

KB rows
Push-ups
Band Lat pulldown
DB curls

 

[TripleJ]

Tempo Squats: 3 seconds down, 2 second pause at the bottom, explode up
3 - 3 - 3 - 3 - 3


8 Rounds for Time:
10 x Hand-release push-ups
10 x Alternating jumping lunges
30 x Double-unders