Wod

[jmez]

12 min AMRAP
200m run
10 power cleans
10 front squats
10 shoulder to overhead

Pick your weight

Sent from my XT1254 using Tapatalk

 

[mtwarden]

we had one 90+ degree day about a week and a half ago- thought I would die, so am enjoying every bit of cooler weather we're getting

unfortunately it probably won't be too long and we'll be getting up at 4:00 AM to get our miles

 

[mtwarden]

hit the gym deadlifts 5/5/5, overhead press 5/5/5, weighted lunges 3x50 yards, chin-ups 3x12, core

 

[mtwarden]

12 miles and about 3500' of gain- perfect day for a run, 55 degrees and a few very light showers

 

[Cant hit em]

Train to hunt Nevada
20 box step over #50 sb
500m run
Shoot
10 ground to shoulder otb #50sb
500m
Shoot
10 burpee otb
500m
Shoot
10 get ups otb #50
500m run
Shoot

2 miles with #50 pack up the dam hills

3d shoot steep ass hills. Shot like shît

 

[mtwarden]

raining cats and dogs, so went to Plan B, actually Plan C as I didn't feel like driving to the gym

at home 10 sets of 20 pushups/20 air squats/20 situps/5 pullups

 

[mtwarden]

beautiful evening, rain quit and upper 50's- 4 miles with Tiny Elvis

 

[Monitercreek]

This one was nasty: Kelly-Helen-Helen-Kelly
400m
30 Box Jumps
30 Wall Balls
400m
21 KB Swings
12 pull ups
400m
21 kB swings
12 pull ups
400m
30 box jumps
30 wall balls

 

[Cant hit em]

This one was nasty: Kelly-Helen-Helen-Kelly
400m
30 Box Jumps
30 Wall Balls
400m
21 KB Swings
12 pull ups
400m
21 kB swings
12 pull ups
400m
30 box jumps
30 wall balls

We did this today also , 20:11 kicked my arse


Sent from my iPhone using Tapatalk Pro

 

[jmez]

"Monti"
5 rounds
50 barbell box step ups 45#, 20 inches
15 power cleans 135#
50 barbell box step ups 45#, 20 inches
10 snatches 135# (I did front squats)

 

[Monitercreek]

21-15-9 cal on bike
100m run between each
200m farmer walk with 53# KB

We did that set 3 times.
Those farmer walks are no joke!!!!!

 

[Cant hit em]

Front squats work to 90% of 1 rep max for x1

Then 3rds
20 db snatch #50
16 box jump
12 over head db lunge #50

Rode my bike to and from gym



Sent from my iPhone using Tapatalk Pro

 

[jmez]

Nice recovery type workout today

30min alternating AMRAP
10 strict pull ups
10 GHD sit ups
10 hang dumbbell cleans 50#
10 dumbbell shoulder press 35#
10 back hyperextensions
10 bulgarian split squats 35# dumbbells

 

[TripleJ]

Made it back from a lovely vacation with my wife and boys to Kauai. I was able to get a couple WODs in while we were there. Back to the grindstone yesterday and made it back to the gym today...


Build to a heavy set of:
1 power clean
4 front squats
1 split jerk


12 Minute AMRAP:
250M Run
8 Clean and Jerk, 115 lbs
8 Toes2Bar

 

[Monitercreek]

We did this 10x for time the barbell movement changed every time and I don’t remember them all.

5 pull ups
10 barbell reps 53#
15 sit ups

 

[TripleJ]

With a Partner: (1 works 1 rests)
4x:
1:15 Max Cal Row
1:15 Max Single Arm Dbell Thruster
1:15 Max Pull Ups
1:15 Max Burpee Box Jump Overs
1:15 Rest

 

[mtwarden]

I ran 40 miles last night

 

[mtwarden]

4 mile recovery hike with Tiny Elvis; legs are definitely a wee bit sore from the other night, but that's not overly surprising

 

[TripleJ]

Mtwarden, 40 miles is a long long ways. Was that flat road miles or up/down trail miles? I ran a marathon a couple years ago and can't imagine going farther than that. You're a beast.

 

[TripleJ]

5 rounds for time:
10 push jerks, 65-70% 1 rm
400m run
2:00 minute rest