Wod

[molliesmaster]

7 mile trail/road run.

Longest distance to date. Would like to get to a half marathon distance while keeping a reasonable squat.


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[TripleJ]

20 Minute AMRAP:
150M Row
3 Bar MU
1 Squat Snatch @ 80% 1RM

 

[jmez]

Half Murph
800m run
50 pull ups
100 push ups
150 air squats
800m run

 

[mtwarden]

strength training after work

deadlifts 3x5 @ 80% 1RM
overhead press 3x5 @ 80% 1RM
lunges 3x45 yrds
chin-ups 3x12
core

 

[Ashy Larry]

9.5 mile MTB fasted this morning. I don’t think I need to do that much output again with limited calories. I bonked.

 

[Cant hit em]

Front squat
10x4 @ #245

5 rounds 10 min cap
10 power cleans #135
10 burpee over the bar

 

[steelheadmike]

4 rounds for time

200m run
6 barbell man makers @ 95#
200m run
12 plate burpees @ 45#

Took me 32:20




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[steelheadmike]

Got up early and knocked one out.

7x3x185 bench press
5x5x90 bent rows

12 min EMOM
7 pull ups (assisted)
7 jump overs

 

[molliesmaster]

Today's fun:

1 Mile Run for time

Then:

3 min AMRAP
- 5 C&J's @ 95lb
-10 Box Jumps

Rest 3 min

3 min AMRAP
- 5 C&J's @ 135lbs
-10 Box Jumps

Rest 3 min

3 min AMRAP
- 5 C&J's @ 155lbs
-10 Box Jumps

 

[TripleJ]

"Jerry"

1 Mile Run
2000M Row
1 Mile Run

 

[molliesmaster]

"Jerry"

1 Mile Run
2000M Row
1 Mile Run

I did this one time that I remember very well. It was July in South Carolina, around 4 in the afternoon. I can close my eyes and still feel the heat that was radiating up from the pavement on that second mile run.

 

[TripleJ]

I did this one time that I remember very well. It was July in South Carolina, around 4 in the afternoon. I can close my eyes and still feel the heat that was radiating up from the pavement on that second mile run.

Conditions were much easier than that this morning, 46 degrees and light rain. Heat and pavement is definitely a game changer.

 

[Ashy Larry]

Shew...Jerry looks rough.

54lb KB
Bent over row 3x8
Chest press 3x10
35lb KB
Shoulder press 2x8

3 plank holds
3x15 pushup
2x5 pull up
2x5 chin up

 

[mtwarden]

4-ish miles on the trails with my wife and Tiny E- snow is going pretty quick below 5000'

 

[Cant hit em]

Build to a 1x10 push press

50 cal row
35 box jump overs
50 pullups
35 box jump overs
50 cal row

 

[state637]

clean & jerks
Every 2 min for 14 min
2 touch and go clean and jerks
*increase weight with good lifts

Mullet squats
1 set= 2 front squats + 5 back squats
5 working sets @ 70-80% of front squat max
do front squats re-rack take breath then hit back squats

 

[TripleJ]

5.8 mile run

 

[mtwarden]

4 miles on the trails w/ Tiny E; we got a dusting of snow, but it's not going to last long- above 6000' it will add to what's already there

 

[Cant hit em]

Snatch grip deadlift work to 1x5
then -10% for 2x5

For time
30 snatches #135

Bench press
Situps

100 dubs

 

[steelheadmike]

AM:
3 mi run

PM:
Dumbbell clean/jerk 40#
Burpee

1+1+2+2+3+3....
14 minutes


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