Wod

[TripleJ]

Weightlifting
Back Squat
EMOM x 7: 4 BS @ 75-80% 1RM



Metcon
10:00 AMRAP
20 Wall-Balls
10 Plate Facing Burpees onto a Plate
20 C2B Pull Ups
10 Plate Facing Burpees onto a Plate

 

[Cant hit em]

Back squats 1x5 rep max

21-15-9
Power cleans #155
Burpee OTB

1 mile vested


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[jmez]

Work to a heavy single Squat clean thruster

21
OTB burpee
Power clean 135#
15
OTB burpee
Squat clean 135#
9
OTB burpee
Thrusters

 

[mtwarden]

have been fighting a cold since Friday, it was about a draw until yesterday- the cold appears to have the upper hand now

 

[jmez]

18 min AMRAP
200m run
16 cal row
12 chest 2 bar pull ups
8 alternating 1 arm dumbbell snatch 70#

 

[TripleJ]

EMOM x 25 minutes Alternating
- 15 Cal Row
- 12 Alt Lunge Steps (one arm in front rack one arm overhead)
- 60 DU
- AMRAP of: 4 DL + 4 Hang Power Cleans + 4 STOH
- Rest

 

[amassi]

AM-
Strength: front squat, wendler 3.3.3.3.3.3+ 9 reps at 285
Con: 18 minute amrap
Row 500meters
20 burpee box jumps 24"
10 hang snatch @ 135

PM- leisurely neighborhood ruck with 77#
O' elevation change
4~ miles
Carried my daughter the last 1000 yards + 65#


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[Monitercreek]

Warden I am with you been fighting allergies for like a month and it’s so hard to breath still. I’m about to go to the doc. Well it’s official fellas just got my Colorado tag and going on my first elk hunt this year. You guys are going to have to be my support group. Kind of already are but....just to let you know.

 

[TripleJ]

Every 2 minutes for 4 rounds: 10 Strict Shoulder Press @ 50-60% 1RM

10 Rounds for Time:
150 M Run
8 KB Swings, 53 lbs
8 Toes2Bar

 

[jmez]

"The Don"
66 deadlift 110#
66 box jumps 24"
66 KBS 53#
66 Knees 2 elbows
66 situps
66 pull ups
66 thrusters 55#
66 wall balls 20#
66 burpees
66 double unders

Hadn't done that one before. It is mean.

 

[mtwarden]

^ yikes, that does look like a killer- can you break all the exercises into sets or do you have to complete all 66 reps before moving to the next?

 

[amassi]

Am: strength

Snatch grip deadlift 5-5-5-3-3-amrap

3 position snatch emom for 10 mins

Conditioning
For quality, not time
5 rounds
Amrap toes to bar( unbroken sets)
15 pistols alternating
2:00 rest between efforts

PM- 12 rounds
50m swim sprints
Rest 60 seconds between efforts


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[jmez]

^ yikes, that does look like a killer- can you break all the exercises into sets or do you have to complete all 66 reps before moving to the next?

Have to complete each one before moving on. I struggled to get 10 sit ups in a row after the knees to elbows.

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[mtwarden]

it would take a wee bit of time to get 66 pullups in too

 

[Cant hit em]

Superset 4 rds , 45 sec rest between movements
Seated strict press x8
Bent over lat raise w/5 sec pause at top x6
Plank 45 sec

20 min amrap , new round every 4 min
10 hspu
15 toes to bar
Max Box jump (with the remaining in 4 min)



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[jmez]

"Zeus"
3 rounds
30 wall balls 20#
30 sumo high pull dead lift 75#
30 box jumps 20"
30 push press 75#
30cal row
30 push ups
10 bodyweight back squats

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[mtwarden]

after a little hiatus, Tiny Elvis and I are back- 4 miles on the trails this evening

 

[amassi]

0600-
Fight gone bad
3 rds
1:00 per
Wall balls
Sumo deadlift hi pull
Box jump
Push press
Calorie row
Rest

1800- leisurely neighborhood ruck 77#
5.5 miles
No elevation change as I'm in the valley and basically @ sea level.
Going to get a dose of elevation Sunday, heading to 7700' to hang some cameras for archery season. It's about 12 mile round trip "only" about 1200' of elevation change
Weather looks great so might overnight it

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[TripleJ]

EMOM x 12:
Min 1-2: 5 Squat Snatch @ 55%
Min 3-4: 4 Squat Snatch @ 65%
Min 5: rest
Min 6-7: 3 Squat Snatch @ 75%
Min 8-9: 2 Squat Snatch @ 80%
Min 10: rest
​​​​​​​Min 11-12: 1 Squat Snatch @ 85%-90%
Squat Snatch

Metcon (Time)
For Time:
30 Cal Ski
15 Devils Presses
10 Bar Muscle Ups
30 Cal Row

 

[mtwarden]

4-ish miles and 700-ish' of gain for Tiny Elvis and I