Wod

[molliesmaster]

4 miles today on trail only. The park cut a new path that I found today. Ground was still real soft, made for a good challenge on the calves.

 

[jmez]

Scooped snow for 2.5 hours. About 14 inches and still snowing.

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[mtwarden]

10 miles snowshoeing in the Elkhorns with Tiny E- glorious day to be out!

 

[Ashy Larry]

13.5 mile mountain bike ride

 

[OXN939]

10 miles snowshoeing in the Elkhorns with Tiny E- glorious day to be out!

Everyone east of the Mississippi is jealous of this post.

Today's:

1 mile run (6:45)

6x the following circuit:

-Flat bench
-Kettlebell swings
-Deadlifts

Bench pyramid up to 245, deadlifts up to 375. Only heavy day I do this week.

 

[steelheadmike]

For time:

100 dumbbell jump overs
50 single 40# dumbell lunges
50 v ups
50 single 40# dumbell lunges
100 dumbell jump overs




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[mtwarden]

gym this morning

squats 5/5/5+, bench 5/5/5+, pull-ups 3x11, dips 3x30, core

 

[TripleJ]

3 Rep Split Jerk...12 minutes to work to a heavy set


10 Minute AMRAP:
150M Run
11 HSPU
11 Wall Balls

Shoulder Killer Today

 

[jmez]

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

 

[mtwarden]

4 miles on the trails with Tiny Elvis- good climbing ~ 1500' in two miles

 

[Cant hit em]

Back squats 3sets of this
1x3 #305 rest 2 min 1x10 #225

36-24-12
Kb swings #53
Push up

5 rounds
5 sand bag over the shoulder #100
15 sit ups
20 double unders

 

[mtwarden]

15 mile snowshoe trip into the Elkhorns- I'm whipped! God bless my wife, she got some 2" thick ribeyes ready to go for supper

 

[state637]

push the pace on this one...

5 rounds for time:
9 deadlifts 135#
6 squat cleans
3 thrusters

 

[mtwarden]

4 miles on the trails with my wife and Tiny E- lunch and soaking at the local hot springs

 

[TripleJ]

3.4 mile run yesterday morning

Today:
Part A
1 snatch pull
1 hang snatch pull
1 high hang snatch
Build to a heavy set

Part B
Every 30 seconds for 6 Minutes
1 high hang snatch @ 80% of part A

Part C
for time:
50 Cal Bike
35 T2B
20 Goblet Squats, 62 lb kb

 

[mtwarden]

strength train after work

deadlifts 5/5/5+, overhead press 5/5/5+, weighted lunges 3x45 yds, chin-ups 3x12, core

 

[Ray P]

Officially done with 10k swing challenge. It took 36 days, the first week was rough. I lost 4 pounds and absolutely changed nothing with my diet. In fact I might have ate more! Definately more toned and cardio never felt better! I only had the 35 pound bell so it got pretty easy towards the end. I wound up doing 3 rounds within each set. 50 swings with 2 arms and a set of 25 with one arm. Grip strength feels fantastic! It was taking 22 - 23 minutes to complete near the end, with the dips, pull ups and squats. Probobly going to feel weird not having to do these things as much? Gotta find a new challenge?

 

[TripleJ]

For Time (25 minute cap):
60 calorie row
50 box jump overs (24")
40 push press 95 lbs
30 burpees
40 push press 95 lbs
50 box jump overs (24")
60 calorie row

 

[jmez]

Back squat 5x5

9 minute AMRAP
4 strict chin ups
6 1 arm DB push press R 50#
6 1arm DB push press L 50#
12 reverse KB lunges 63#

Min 0,3,6 25 double unders

4 min AMRAP
10 push ups
10 KBS, 70#

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[mtwarden]

4 miles on the trails with my better half and Tiny E; we got 2-3" of snow this morning, but was promptly already gone by the time we hit the trails