Wod

[Cant hit em]

Work to Heavy push press 2x10 cycle the bar

50 db front rack lunge#50’s
200m run
40 push press #95
200m
30 power clean #95
200m
20 db box step overs #50’s
200m
10 burpee pull up
200m

100 dubs

 

[steelheadmike]

5 rounds for time

30 jump over dumbbells
20 40# dumbell deadlifts
10 40# upright row



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[TripleJ]

6'ish mile run this morning before work.

 

[mtwarden]

nice day here- low 40's, overcast with just a light precipitation- perfect! 7 miles for Tiny E and I, he found this (coyote kill of yearling fawn) about 50' below the trail- of course he got a big mouthful of nasty deer hair before I could stop him!

 

[jmez]

50 db front rack lunge#50’s
200m run
40 push press #95
200m
30 power clean #95
200m
20 db box step overs #50’s
200m
10 burpee pull up
200m

100 dubs

This

 

[Cant hit em]

Snatch grip deadlifts work to heavy 2x5

5 rounds
5 clean and jerk #155
15 sit ups
20 double under

 

[TripleJ]

Work to a heavy 3-rep back squat
then...
6 Minute EMOM
3 Back Squats @ 80% of Part A


For Time:
35 Cal Bike
800M Run

 

[mtwarden]

8 miles on the trails w/ Tiny E, just two weeks ago the loop was about a third or more snow pack, now maybe 5% or less, still a lot of snow in the higher country though

 

[Ray P]

Ran 1 mile
40 walking lunges with 65 pounds total
Ran 1 mile
20 squats with 135 pounds, dont put bar down
Really feel good after the 10k kettlebell swings

 

[Cant hit em]

Clean complex every 90 sec for 12 min
Hang squat clean- 1 mid thigh+1 low hang

1-2-3-4-5-6-7-8-9-10
Shoulder to overhead #95
Burpee over bar

100 dubs
Been doing 100 a day , Starting to string 20 together at a time

 

[mtwarden]

strength train this morning

squats and bench 3/3/3+/10 @ 70/80/90/70% 1RM
pull-ups 3x11, dipos 3x30, core

have a very hardcore snowshoe/summit planned for tomorrow

 

[TripleJ]

Every 2 Minutes for 4 Rounds, Alternating
-30 Calorie Row
-5 Power Clean & Jerks @ 75% 1RM (Singles)
-AMRAP 3 Pull-ups/6 Push-ups/9 Air Squats
-Rest

Score is AMRAP reps

 

[steelheadmike]

5 rounds for time

200m run
18 kB swings
200m run
36 air squats


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[Cant hit em]

Back squats 3 drop sets of
1x3@#315 rest 2 min then 1x10@#235


Every 4 min for 12 min (3 sets)

100’ sb carry #150
2 rounds Cindy
Max rep clean and jerk#135

100 dubs

 

[Cant hit em]

Garage grind this morning
20 min every 2 minutes
Squat cleans
2x3@#155
2x3@#185
2x2@#205
2x2@#225
2x1@#235

Work on bar cycling
DT@#135+20 double unders after each round
5 rounds
12 deads
9 hang power clean
6 push jerk
20 dubs

 

[mtwarden]

a wee bit sore today, 20 mile out and back bagging Stuart Peak, we hit big snow at ~ 4 miles in and were on snowshoes all the way to the top. Drizzle or rain the entire way, so we missed the gorgeous views you’d normally get.

an honest 8’ of snow up high

 

[Ray P]

Ate steak, bake potatoes, and cookies all day! Washed it down with Crown and coke!
Gotta go hard tomorrow!

 

[TripleJ]

3 Rounds for time:
20 T2B
15 Power Snatches 95 lbs
10 Overhead Lunge Steps, 95 lbs
400M Run

 

[mtwarden]

Tiny Elvis and I got our hill workout in for the week- to the top of Mt Sentinel, just under six miles total- 2200' of gain in just under three miles

 

[TripleJ]

A) 10 Minutes to find a 1RM Push press

B) 5 Minute EMOM
70-80% of part A
1 PP w/ 2 second pause in the dip followed immediately by 1 PP w/ 10 second hold in the lockout

C) For time:
30 Cal Row
15 Single dumbbell thrusters 50 lbs (L)
15 Cal Ski
30 Cal Row
15 Single dumbbell thrusters 50 lbs (R)
15 Cal Bike