Wod

[mtwarden]

an hour of shoveling snow this morning; strength train this afternoon- squats 5/5/5 75%, bench 5/5/5 75%- a good 3 second hold at the bottom for both, made them much more challenging! pull-ups 3x10, dips 3x30, core

 

[jmez]

E2MON 14 mins
Power clean
Hang squat clean
Front squat
Split Jerk

For time
30 box jumps (no stepping)
10 Clean and Jerk 155#
30 burpees
10 Clean and Jerk
30 burpee box jump overs
10 Clean and Jerk

 

[Ashy Larry]

14.5 miles with 1500 ft gain on mountain bike. Garmin said 1340 cals and it would be awesome if that were the truth...but probably not.

 

[TripleJ]

Partner Workout
Each partner completes 1 full round at a time
12 KB Swings, 53 lbs
8 Burpee Box Jump-Overs, 24"
2 Rope Climbs

2 Minute Rest

3 Minute Individual AMRAP
Ab mat sit-ups

 

[bozeman]

25 min cap

10 box jumps
6 devil press (30# db)
6 GHD sit-ups

Made it 11 rds
Run 1/2 mile

 

[Ashy Larry]

6 mile MTB ride.

 

[TripleJ]

4 Rounds for Time:

40 Air Squats
20 Pull-ups
10 Deadlifts, 245 lbs

Tabata, Alternating:
Hollow Body Holds
Superman Holds

 

[Cant hit em]

Tempo back squat
7 sec down 3 sec in the hole
5x2@#245

5 rounds
3 min amrap 1 min rest between
4 db snatch
6 push up
8 air squat

1 mile vested

5x5 strict pull up

 

[jmez]

2 roudns, work 1:30, rest 30s
Ski erg cals
Dumbbell burpee ground to OH 50#
Assault bike cals
Wall balls 20#
10m shuttle run

 

[mtwarden]

after a two day hiatus from the stomach flu.... still definitely not a 100% and eating what amounts to baby food , but got Tiny Elvis for 5 snowy miles on the trails- should have brought my smaller snowshoes, thought the trails might be packed down a little, but must be too cold for folks to get out

 

[mtwarden]

it's -10 F here (our high!) with a windchill of -33, met a buddy who is doing the Bob Marshall Open this year to go over possible routes at a local brewery and drank two 16 oz IPA's

 

[mtwarden]

got to a balmy -1 today, heat wave

shoveled snow for an hour
5 miles on the dreadmill
strength train- deadlifts 5/5/5, overhead press 5/5/5, chin-ups 3x12, core

 

[TripleJ]

Open workout 16.2

4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 - 15 @ 135#
*Round 2 - 13 @ 185#
*Round 3 - 11 @ 225#
*Round 4 - 9 @ 275#
*Round 5 - 7 @ 315#

Time extends by 4-minutes when completing a round
Score is the number of reps you have when the clock catches you.
When/if the clock catches you, continue working through the AMRAP for 5 full rounds/20 minutes

 

[jmez]

9 minute AMRAPS
1.5 mile assault bike
5 pull ups
5 ring dips
10 wall balls 20#

2 min rest

1000m row
1 rope climb
10 push ups
15 air squats

2 min rest

800m ski erg
5 kettle bell swings 70#
5 hand stand push ups
10 KB walking lunges 70#

Only do the bike, row and ski once at the beginning, then AMRAP in the time remaining.

 

[mtwarden]

well hallelujah for small miracles- we got above 0 today (barely, but above!) Tiny and I got 5 miles in on snowy trails

 

[TripleJ]

Every 30 seconds for 8 Minutes:
1 Hang Squat Snatch @ 75-80%

12 Minute AMRAP:
10 Burpee over KB
12 KB Snatches, 53 lbs (6R/6L)
200M Run

 

[mtwarden]

5 miles with Tiny Elvis on some not very well snow packed trails- definitely adds a bit of effort!

 

[Ashy Larry]

Push ups, pull ups, chin ups, dumbbell press, bent over row, arm curls, close grip pushups, shoulder press, around the body pass with kettlebell.

Then tonight I did 100 Cals on the fan bike in 8:07. Felt pretty good about that.

 

[jmez]

E2MOM 10 minutes
3 Front squats at 80-85%

11 min AMRAP
10 power cleans 115#
9 Toes 2 bar
8 Burpee box jumps

 

[mtwarden]

4 miles w/ Tiny E on slow, snowy trails