Wod

[TripleJ]

"Mamba"

18 Minute AMRAP:
5 Ring MU
8 Power Cleans 185 lbs
24 Box Jumps 30"
13 Burpees

 

[Hooverfb]

10-8-6-4 (2 mins rest between each new rep set, 20 secs between high pull and row)
Snatch grip high pulls superset with bent over rows
135,155,175,185
30 pullups as quick as possible. Every time you stop, upright sled (not prowler) sprint 115 lbs 20 yds.
Took me 9:55 and had 6 sprints. Had one more with 2 reps left which was frustrating lol.
Weighed in at a flat 181

 

[mtwarden]

did a little recon for a trip the following weekend with my wife, she have brought skis instead of snowshoes- will know next time

11 miles 6 miles hiking on spikes, 5 miles on snowshoes

 

[jmez]

"Kobe"
81 cal row
Then
5 rounds
8 pull ups
18 thrusters 75#
24 burpees
60 double unders
Then
81 cal row

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[gburk]

20x225 squat
4 rds 30s each: thrusters, burpees, dumbbell swing, horizontal row, then 30s rest
could have used more rest in between, felt like things were falling apart at the end

 

[Cant hit em]

Garage grind tonight

6 min amrap
30 dubs
15 sit ups

Cleans every 2 min for 20 min (10 sets)
Sets 1-2@60%x3
3-4@70%x2
5-6@80%x1
7-8@90%x1
9-10@96%x1
Finished at #255

1-2-3-4-5-6-7-8-9-10
Plate g2oh #45
Sit ups

 

[Hooverfb]

Guess the kiddos wore me out so much I forgot to post.
Spent an hour reffing a soccer game, forgot how much running that is lol. Then played tennis for an hour in the evening.
Nice relaxed cardio day.

 

[mtwarden]

getaway weekend for my wife and I, got a nice 3-ish mile hike into the Absoroka Beartooth- check this guy out on the ice fall- holy shit!

 

[gburk]

255 clean is no joke!! If I’m reading that right.

Garage grind tonight

6 min amrap
30 dubs
15 sit ups

Cleans every 2 min for 20 min (10 sets)
Sets 1-2@60%x3
3-4@70%x2
5-6@80%x1
7-8@90%x1
9-10@96%x1
Finished at #255

1-2-3-4-5-6-7-8-9-10
Plate g2oh #45
Sit ups

 

[gburk]

2.7 mi neighborhood loop 21:07 this morning

 

[Hooverfb]

Overhead tricep press superset zercher goodmorning
135x5&185x5, 115x8&165x8x2
Decline tricep ext& barbell curl
80lbs x8&80x5x3
Box jump 40"x5
Turkish get ups 30lb kettlebell x5 each side
Box jumps 40"×3
50lb kb waiter carry 20ydsx10 alternating arm each time

 

[mtwarden]

gym today

deadlifts 3/3/3+/10 @ 70/80/90/70% of 1RM
overhead press 3/3/3+/10 @ 70/80/90/70% of 1RM
lunges 3x30 yds
chinups 3x13
core

 

[East2West]

Sat/Sun conditioning days
Row sprints 8x100m 40sec rest followed by 20 min SS row @ 18spm

8000m Steady State Row

just started an OT job 6-10’s plus my commute = almost a 90hr week. Numbers are gonna suck but my Plan is to at least hit my 2 main movements per workout and maybe just a little assistance

 

[gburk]

short on time today. deadlift 3x10 @ 75%

 

[JasonWi]

6 sets dumbbell flat bench press 35-80#
4 sets of dumbbell flys 25-30#
4 sets of dumbbell incline bench press 35-60#
2 sets of 176# tire flips
5 sets of battle ropes
5 sets of kettlebell swings
2 sets of weighted box steps

 

[Cant hit em]

255 clean is no joke!! If I’m reading that right.

Thank you man , I battled cleans for a long time but slowly figuring them out

Today
Bench press superset with bent over row
3x10

15 min amrap
400m run
20 ring dips
20 db alt snatch

 

[TripleJ]

12 Minute EMOM (alternating)
-6 Deadlifts @ 65-70%+
-5 Seated Box Jumps @ 32"

10 Minute AMRAP:
10 Thrusters 95 lbs
10 Toes through rings
10 cal row

 

[Hooverfb]

Well it s leg day but they were working on the walls by the squat rack and had it all blocked off.
Trap bar:135×20, 225x15,315x3,285x8
Zercher deadlifts (in arm from the floor, hooray for mobility)
135x10,185x6x2
2 minutesx3
50 lb kettlebell clean, press, hold and lunge, put down, switch arms.

 

[mtwarden]

4 miles on the trails with Tiny E; my old miscrospikes finally gave up for good- 6 winters and 3000-ish miles so no complaints

 

[jmez]

15-12-9
Hanging squat clean 135#
Bar facing burpees

5 min rest

15-12-9
Push Jerk 155#
Bar facing burpees

5 min rest

15-12-9
Power clean 185#
Bar facing burpees

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