Wod

[TripleJ]

Tempo Back Squats, 3 seconds down, 2 seconds pause at bottom
3 - 3 - 3 - 3 - 3 - 3


12 Minute AMRAP:
200M Run
20 Russian KB Swings, 70 lbs
5 Box Jumps, 30"

 

[mtwarden]

Tiny Elvis and I got in a nice 4.5 miles on snow packed trails this evening. Still plenty of snow.

 

[ChrisS]

LISS: 50 minutes treadmill run. Basic and boring, but effective.

 

[Cant hit em]

66 reps on 18.4


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[TripleJ]

66 reps on 18.4


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Good job!

 

[TripleJ]

"Jackie"
1000M Row
50 Thrusters, 45 lbs
30 Pull-ups

...got pretty close to puking



4 Rounds
Resistance band push-ups, as many reps as you can go unbroken
2 minute rest between rounds

 

[mtwarden]

3 miles on snow packed trails with my wife and Tiny E- enjoying some seasonable temps of late, highs in the 40's, lows in the 20's

 

[D_Eightch]

Strength
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Sets 5-7 – 2 reps @ 90-94%

Metcon
For Time
40 Wall Ball Shots (10/9)
30 KB swings (53/35)
20 burpees
30 Wall Ball Shots
20 KB swings (53/35)
15 burpees
20 Wall Ball Shots
10 KB swings (53/35)
10 burpees

 

[TripleJ]

Muscle Snatch 1 - 1 - 1 - 1 - 1 - 1

Power Snatch 1 - 1 - 1 - 1 - 1 - 1

Full Snatch 1 - 1 - 1 - 1 - 1 - 1

Power Clean & Push Jerk 1 - 1 - 1 - 1 - 1 - 1

 

[mtwarden]

Wendler week 13 squats 5/5/5+, bench 5/5/5+, pullups 3x12, dips 3x35, core- I'm still getting the required reps, but the days of really smoking the "+" reps are dwindling quickly

 

[Clarktar]

Wendler week 13 squats 5/5/5+, bench 5/5/5+, pullups 3x12, dips 3x35, core- I'm still getting the required reps, but the days of really smoking the "+" reps are dwindling quickly

I am really liking the 531. Halfway through cycle 5 now. Still smoking the plus sets!

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[mtwarden]

Ah- those were the days

 

[Colby]

Copied with modification
40 thrusters @65#
30 kb @53#
20 burpees
30 thrusters @65#
20 kb @53#
15 burpees
20 thrusters @65#
10 kb @53#
10 burpees

 

[mtwarden]

3.5 miles with my wife and Tiny E; I managed to find some post holing- that always makes the wife happy :4:

 

[TripleJ]

18.5

3 Thrusters, 100 lbs
3 Chest to Bar Pull-ups
6 Thrusters, 100 lbs
6 Chest to Bar Pull-ups
9 Thrusters, 100 lbs
9 Chest to Bar Pull-ups
12 Thrusters, 100 lbs
12 Chest to Bar Pull-ups

...keep adding 3 reps per round, 7 Minute Cap

It turned into quite the lung burner, I got really gassed by the end. I was able to finish 10 thrusters in the round of 18.

Another year of the open completed, feels good to be done.

 

[mtwarden]

^ nice work! I might have to try that one; funny they upped the thrusters from the “normal” 95 lbs, probably just a little extra evilness that was layoffs around

 

[mtwarden]

Tiny Elvis and I got four miles in this evening, got our requisite post hole workout in as well

 

[Cant hit em]

85 reps on 18.5 RX

6 pullups short of finishing the 15’s


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[mtwarden]

^ nice- that's a lot of work to pack into 7 minutes

 

[mtwarden]

Wendler week 13: overhead presses 5/5/5+, deadlifts 5/5/5+, weighted lunges 3x50 yards, pullups 3x13, core

I'm still progressing decently with deadlifts; my bench, squats and overhead press I'm getting the prescribed reps, but not much over on the plus sets