Wod

[mtwarden]

yes Sir- I say walk those sore legs off

7 miles on snowy trails (but not quite enough snow for snowshoes) with Tiny Elvis

 

[bozeman]

1200m row

14 min. AMRAP
Reverse single leg squat 75#
KB swing 53#

Start @ 5 reps, go +2 each round: made it this far (5,7,9,11,13,15,17) +3

5 min on assault bike cool down

5rds
5 underhand chin-up
10 T2B

 

[Ashy Larry]

20 min fan bike
5 min warm up
10 min :30 sec only arms 1:00 only legs
3 min :15 sec max effort :45 sec normal pace
2 min cooldown

 

[jmez]

Been sick all week, this was a dandy to walk back into!

12 min EMOM
3 power cleans

Death by Thrusters
Min 1 5 thrusters
Min 2 6 thrusters
Min 3 7 thrusters

Continue to increase by 1 rep every minute until you can no longer complete the reps in 1 minute

 

[mtwarden]

8 miles on the trails for Tiny E and I; a mile more than yesterday, but I picked a more popular route and the trails were packed pretty well- much easier getting around!

 

[Cant hit em]

Push press
Every 90 sec for ten minutes build to 1x3 max

10 min amrap
15 push press #95
15 deadlifts
30 dubs

 

[Ashy Larry]

Trying to get the lungs back after weeks of sinus congestion.

Quick 2 mile trail run and 100 Cals on the fan bike tonight.

 

[bozeman]

I think they tried to see who would quit this week @ X-fit......finished Fri Pm with

Warm-Up.
5 rds
5 pushups
10 situps
15 air squats

3 rds of 3 yoga stretches (can’t remember their names)

Strength
8-6-4. Unborken Sumo Deadlift as heavy as possible. I stopped at 180#

Workout
5 rds every 2 mins
5 power cleans 95#
10T2B
15 wall balls @ 20#

 

[mtwarden]

8 miles of snowshoeing today for Tiny E and I, gorgeous day- unfortunately the nice weather comes to a screeching halt tomorrow

 

[Ashy Larry]

Finally a dry enough stretch to attempt a MTB trail. It was muddy and slick still but good to get out for 4 quick miles.

 

[mtwarden]

part deux

for time:

10-9-8-7-6-5-4-3-2-1

deadlifts (1.25 bodyweight)
overhead press (.65 bodyweight)
chin-ups

I see some soreness in my future

 

[TripleJ]

6 Minute AMRAP:
8 Squat Clean & Jerks, 55% 1RM
16 Pull-ups

2 Minute Rest

6 Minute AMRAP:
4 Squat Clean & Jerks, 65% 1RM
12 Wall Balls

2 Minute Rest

6 Minute AMRAP:
2 Squat Clean & Jerks, 75% 1RM
8 Bar MU

 

[jmez]

Partner Wod, break it up however you want: 3 rounds
Min 1-3 row calories
Min 4-6 3 power cleans 135#, 3 front squats 135#, 3 push press 135#
Min 7-9 toes 2 bar

 

[mtwarden]

lunges 5x 30 yards, shovel snow for an hour; sadly going to have to get on the treadmill for any aerobic stuff for the next several days

 

[Ashy Larry]

13 mile MTB ride.

 

[TripleJ]

10 Minute EMOM
1 Power Snatch (drop bar)
1 Squat Snatch
Work to a heavy set

Sprint for Time:
30 Calorie Bike
20 Alt Dumbbell Snatches, 50 lbs
60 DU
20 Alt Dumbbell Snatches, 50 lbs
30 Calorie Row

 

[jmez]

Tabata style, work 30s rest 15s at each. 1 minute rest between rounds

6 rounds
Ski erg cals
1 arm OH KB lunges 53#
Assault bike cals
Sotts press pick your weight
Double unders

 

[mtwarden]

6 miles on the dreadmill- I better get used to it

 

[bozeman]

Accessory Warm-Up
3 tds
25 wall balls
10 kipping swings
45 second KB hold each arm 44#

WOD
3 Rds. 12 min cap
6 Hang Power Snatch. 95#
10 pull-ups
8 Hang Power Cleans. 95#
10 push ups
6 S2OH. 95#

 

[Cant hit em]

Split jerk with 2 second pause in the dip and in the catch
% is of clean and jerk 1 rep
1x2@ 65%
1x2@ 70%
3x2@ 75%

For Time
16 power cleans #95
8 bar muscle ups
12 pc
6 mu
8 pc
4 mu
4 pc
2 mu
First time doing this amount of muscle ups
7:04

3 sets with #50 sand bag
30 walking lunges