Wod

[jmez]

The Seven
7 rounds
7 handstand push ups
7 thrusters 135#
7 knees to elbows
7 deadlift 245#
7 burpees
7 KBS 70#
7 pull ups

That one is mean

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[bozeman]

Double day- AM and PM workout

15 min AMRAP
15 box jumps
12 T2B
9 S2OH. #95

Made it 7 rounds + 4!

 

[mtwarden]

4 miles with my wife and Tiny E- bottom of the draw we hiked on our loop could have used spikes, pretty icy- out of the draw it was fine

 

[mtwarden]

4 icy miles with Tiny E- I spent a good twenty minutes with a file today, sharpening my microspikes; I threw them in my truck- only to take the wife's car- Doh!

 

[Smash]

4 icy miles with Tiny E- I spent a good twenty minutes with a file today, sharpening my microspikes; I threw them in my truck- only to take the wife's car- Doh!

Every day I take the spikes i end up not needing them. When I don’t take them I almost die


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[mtwarden]

Every day I take the spikes i end up not needing them. When I don’t take them I almost die


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I usually take mine unless I know for certain that it's going to be ice free; typically this time of year until March-April, I can be almost positive I'll need them- unless of course I forget them

 

[bozeman]

25 cal bike
3 rds of 10 RDL, 10 Front Squat, 10 RDL
as warm-up

6 min AMRAP
10 v-ups
5 burpees
10 squat clean 95#

4 min rest

6 min AMRAP
10 squat clean 95#
5 burpees
10 v-ups

Merry Christmas!

 

[mtwarden]

5.5 miles with my wife and Tiny E- great way to spend Christmas Eve; now it's time to get busy w/ Alaskan King crab

Merry Christmas everyone!

- - - Updated - - -

let's two pounds of crab legs last night; biscuit & gravy and eggs this morning, ham supper this evening- that's the way do it

went to the gym this afternoon

squats 5/5/5, bench 5/5/5, pull-ups 3x10, dips 3x30, core

 

[TripleJ]

20 Minute Alternating EMOM

15 Calorie Row
15 T2B
5 Overhead Squats @ 75% 1RM Snatch (from the ground)
15 Ab Mat Sit-ups

 

[jmez]

For time
30 Dumb bell clean and jerk 50#
2 rope climbs
400m ski erg
2 rope climbs
30 wall balls 20#
2 rope climbs
800m ski erg
2 rope climbs
30 wall balls 20#
2 rope climbs
400m ski erg
2 rope climbs
30 dumbbell clean and jerks 50#
2 rope climbs

 

[TripleJ]

4 rounds for time

30 wall balls 20#
15 Ring dips (on high rings from a MU)
30 double-unders
15 push-ups
400m Run

24:00 Time Cap

 

[mtwarden]

4.5 miles on the trails with my wife and Tiny Elvis- Tiny E went over a 1000 miles with today's hike, not bad for a little guy

 

[jmez]

For time
500m ski erg
30 strict pull ups
500m row
40 box jumps
500m assault bike
50 burpees
500m ski erg
60 wall balls 20#
500m row
70 KBS 53#
500m Assault bike
80 abmat situps
500m ski erg


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[Cant hit em]

Deadlifts
3x3 @75% of 1 rep max
3x3 @80%
3x3@85%

15 min amrap
60 dubs
30 wallball #20
15 deadlifts #245

 

[TripleJ]

Split Jerk
EMOM x 10:
1-3: 3 Split Jerk with a pause @ 45%
4-6: 2 Split Jerk with a pause @ 55%
7-10: 1 Split Jerk with a pause @ 65-85%
Mins 10-15: Build to a 1rm


For Time
20 Cal Ski
2 Dball over the shoulder, 100 lb
20 Russian KB swing 70 lb
2 Dball Over the shoulder, 100 lb
20 Slam Ball 30 lb
2 Dball Over the shoulder, 100 lb
20 Cal Bike

 

[mtwarden]

gym this morning

deadlifts 5/3/1+/10, overhead press 5/3/1+/10, chinl-ups 3x12, lunges 3x50 yds, core

 

[jmez]

18 min alternating EMOM
50 double unders
6 power cleans 135#
15 walking lunges with 53# kettlebells

 

[Cant hit em]

12 min alternating Emom @#255
Min 1:Front squat x1
Min 2:Back squat x3

4rds for time
200m run
10 db snatch each arm #50 (not alternating)
10 pullup

Bench press sets x6 sets add weight every 2 sets

 

[mtwarden]

took advantage of the day off and got 3 miles on the trails with Tiny E

 

[bozeman]

Accessory Workout
50 GHD
30 Hip Extensions

3 Rds for Time
30 air squats
20 C2B
10 Power Clean & Jerk 95#

Took me 14:51