Wod

[TripleJ]

Every 5 Minutes for 5 Rounds:
500M Row
100' D-Ball "Snowball Roll", 100 lbs
100' D-Ball Bear-hug Carries, 100 lbs
30 second Hollow Body Hold

 

[TripleJ]

OP Matiru
50 front squats 135#
50 push press 135#
50 deadlift 225#
1500m row
50 front squats 135#
50 push press 135#
50 deadlift 225#
1500m row

That was mean

Sent from my moto z3 using Tapatalk

Ouch!!!

 

[mtwarden]

a nice 8 mile loop with Tiny E, the only good thing about getting out in really cold weather is when it turns to just cold weather- it feels warm

 

[jmez]

10 rounds
250m row
8 over rower burpees

 

[Hooverfb]

Did 1-6 wave (82%-90% for 1, 60-80% for 6)
Ohp
115-95
120-100
130-105
125-110
Bench
175-135
185-145
195-155
195-165

Tricep pushdowns 100x15,120x8,130x5
195 is a new PR on bench, and 125 is a new one for ohp.

 

[Outlaw99]

Just attempted and completed my first attempt at ”The Murph”. Minus the weighted vest. Wow, I knew it would be challenging, but it was harder than I thought. I think next time I will go at it with a little different strategy, my arms were pretty much jello at the end. I literally finished with about 17 seconds to go. Overall, it’s new to me, and challenging, and it kicked my ass, so I like it. If you haven’t tried it, give it a go

 

[JasonWi]

5 sets of incline bench
4 sets of dumbbell flys
5 sets of kettlebell swings
4 sets of bicep curls
2 sets of abdominal cable crunches

 

[mtwarden]

squats and bench 5/5/5+
pullups 5x11
dips 3x30
core

 

[Hooverfb]

Clean and jerk
115x10, 135x6,140x4
1-6 wave deadlifts
275-225,295-245,315-275

 

[mtwarden]

made the mistake of doing my hill day AFTER I did squats this morning- ouch; steep SOB- ~1100' in a mile (the other 3 miles we were just cruising ). had a little company up top, Tiny E very interested!

 

[Hooverfb]

25 mins swimming sprints. I'm beat.

 

[JasonWi]

5 sets narrow grip pulldowns 120-200#
4 sets wide rows 80-110#
5 sets of high shoulder cable rows 40-70#
4 sets of OHP 95-135#
4 sets of dumbbell military press 40-60#
4 sets of single arm rows 40-70#
5 sets of bent over rows 95-155#

 

[mtwarden]

got up to 30 degrees here today, feels like Spring! 5 miles on the trails w/ Tiny E

 

[Cant hit em]

Partner WOD

150 synchronized bar facing burpee

Every minute 1 partner does 7 hang power snatch #95 other rests then back to burpee

 

[mtwarden]

Tiny E and I got in a nice 8 miles on the Helena Ridge trail- normally this time of year you need snowshoes for at least a couple of miles of it, but a few short posthole sections here and there was all we encountered. TE had fun trying to dig voles out from under the snow

 

[JasonWi]

Got the family out for a quick hike, weather cooperated and we got to actually see the sun!

 

[Hooverfb]

Played basketball for all of 5 mins before someone broke my glasses lol.

 

[Hooverfb]

1-6 wave
Back squat
165-225,175-230,185-235,205-235
Just realized I listed those backwards. (6-1)
2 rounds
Box jumps 30" x10
50 lbs kb waiter Carry 20 yds each arm

 

[TripleJ]

Every 90 seconds for 6 rounds
5 Deadlifts @ 75% + 10 box jumps @ 30"

4 rounds for Time:
12 Chest to bar pull-ups
12 HS Push-ups
60 Double-unders

 

[mtwarden]

strength train this am

deadlifts 5/5/5+ @ 65/75/85% of 1RM
overhead press 5/5/5+ @ 65/75/85% of 1RM
lunges 3x30 yds
chin-ups 3x13
core