Wod

[mtwarden]

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.

thanks- mountain miles technical single track (lots of rocks, roots, etc conspiring to trip you up) and roughly 3000’ of gain, 10,000’-ish total

no sleep (I was up at 5:00 AM Friday morning) and a night venue definitely added to the “fun”

 

[jmez]

Front squats 3x3

Partner WOD
100 thrusters
80 hang cleans
60 strict press
40 back rack lunges
20 front squats

At the top of every minute the partner not working does 3 burpees, the partner working must stop while the other does burpees
The bar can't touch the ground during entire workout, if someone sets it down you both do 30 bar hop overs

 

[Monitercreek]

Mtwarden you are a beast!!! 40 miles is crazy!!

Strength today was Front Squats

WOD
4 rounds for time
400m run
50 air Squats

 

[mtwarden]

thank you Sir

3.5 miles with Tiny Elvis- a little warm-ish, low 80's, but with good cloud cover actually not too bad

 

[Brandon Pattison]

Any tire draggers out there?

I'm looking for tips. Weights, sizes, distance, speed?


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[jmez]

I haven't drug tires in a long time. Get a good harness to hook to the tire. It needs to fit and be comfortable. Start with a tire smaller than what you think you will need. They get heavy fast. I like hill sprints with them.

 

[TripleJ]

Back Squat: EMOM, 10 minutes, 3 @ 80%


9 Minute AMRAP:
12 KB Swings, 53 lbs
8 Burpee Box Jump
4 Bar MU

 

[jmez]

"Filthy Fifty"
50 box jumps 24"
50 jumping pull ups
50 KBS 35#
50 walking lunges
50 knees 2 elbow
50 push press 45#
50 back hyperextensions
50 wall balls 20#
50 burpees
50 double unders

 

[mtwarden]

^ that's some good volume!

4.5 miles on the trails with Tiny E on a gorgeous evening!

 

[Monitercreek]

4 min
3 rounds
12 deadlift 135
9 hang clean
6 jerk press
After 3 rounds max cal row
Rest 4 Min
Repeat 2 rounds and add weight
4 min rest
Repeat 1 time with more weight
Score is total cal on row

 

[TripleJ]

12 minutes, work to a heavy set of

1 Snatch
2 Hang Snatches
3 Overhead squats


For time:
20 calorie AB
20 calorie row
20 Power Snatch 75 lbs
400M "run"

 

[amassi]

Rowing "Murph"
10 rounds for time
Row 500m
10 pullups
20 push ups
30 squats

Wearing a 20# vest

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[mtwarden]

went to the gym bench 5/5/5, overhead press 5/5/5, pullups 3x10, dips 3x25, core

I normally do squats w/ bench, but going to give the legs a little longer break

 

[TripleJ]

Partner workout

1,000M Row (1 partner rows, other holds a plank in the push-up position)
40 Deadlifts @ 185 lbs
1,000M Ski-erg (1 partner skis, other holds a plank in the push-up position)
40 Single-arm Dumbbell Overhead Lunge, 50 lbs
2,500M Assault Bike (1 partner bikes, other holds a plank in the push-up position)
40 Deadlifts, 185 lbs

 

[jmez]

Back squat 7x1, last rep heavy as possible

15 min AMRAP
250m run
10 3" deficit hand stand push ups
30 double unders unbroken

 

[mtwarden]

4 mile run for Tiny E and I; started out at sultry 77 degrees- started to rain and ended up a very pleasant 67 degrees

 

[Cant hit em]

Few miles hiking at elevation with my girl

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[Cant hit em]

Front squat 1 rm #305 •• failed at #315

3 rds for time
10 c2b
16 barbell front rack lunge #95
20 box jumps



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[amassi]

Row 6k.
We're in truckee ca for the weekend, so 6 000ft elevation for a nice change of pace

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[mtwarden]

20-ish miles with the local running group in the Elkhorn Mountains- saw a cow moose and calf, several bunches of elk- weather was perfect- never got above 65 degrees- life is good