Wod

[Hooverfb]

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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How long that take you? That's some work there haha

 

[Hooverfb]

1-6 wave loading
Bent over row
185-155,190-165,195-175
2 rounds
2 minutes 70 lb kettlebell swing
Neutral grip pullups amrap

 

[jmez]

8 mins

That last round with the heavy cleans was by far the worst.

 

[JasonWi]

6 sets of narrow grip pulldowns 120-205#
4 sets of lawnmower rows 50-70#
6 sets of wide grip rows 130-205#
6 sets of 176# tire flips
5 sets of kettlebell swings
6 sets of battle ropes
3 sets of single leg deadlifts (standing on a box to get more range)

 

[TripleJ]

Every 0:45 for 10 rounds
1 Snatch pull (with :02 pause at the knee and :02 pause at the pockets)
1 Squat Snatch; start @ 70%, build as you go

For Time:
1000m row buy in
then, 3 rounds of
10 Power Snatches 95 lbs
10 Front Rack Lunges
5 Lateral Burpees over the bar

 

[mtwarden]

5 mile run for Tiny E and I- very brisk evening; temps in the upper 20's, but a damn 15-20 mph wind!

 

[Cant hit em]

Back squats
3x10@ 80% of 10 rep max

Could not finish this one:

12 minute cap
45 pull up buy in
30 push press #95
30 double unders
30 chest to bar
30 push press #95
30 double unders
15 muscle up

 

[mtwarden]

^ fricken muscle ups are the Devil's creation

 

[Cant hit em]

^ fricken muscle ups are the Devil's creation

They are hard , the chest to bars did me in

 

[Hooverfb]

1-6 wave loading
Bench
195-165,200-175,200-180
Ohp
115-100,120-110,135-dnf
Stairmaster 30 sec intervals (20-5) 10 minutes

 

[gburk]

5x pullups to failure with 2 min rest between
squat sequence to 2x1 1RM max

 

[JasonWi]

The gym was packed with ROTC students, so had to work around and get as much done with very little available space.

5 sets of DB military press 30-60#
4 sets of front/side DB raises 15-20#
3 sets of battle ropes
3 sets of #33 ball slams
4 sets of #45 kettlebell swings
3 sets of 20" box jumps
2 sets of #45 goblet squats

 

[jmez]

Back squat 5x3

15-12-9-6-3
Thrusters 95#
GHD sit ups
Ring dips
150' farmer carry with 100# dumbbells after every round

 

[mtwarden]

5 miles on the trails with Tiny E; another bitter evening- now looks like some substantial snow in our near future

 

[gburk]

100 toes to bar
100 35# DB thrusters

 

[gburk]

cold here in Texas today too, might hit freezing overnight!

 

[Hooverfb]

cold here in Texas today too, might hit freezing overnight!

Yup! Took me by surprise here in Houston. Moved here to get away from the cold lol

 

[gburk]

1.2mi run this morning 8:27. Not what i was hoping for, gonna blame 30F weather just because

 

[JasonWi]

7 sets of squats 95-225#
7 sets of battle ropes
5 sets of kettlebell swings (single/double handed) 20/45#
3 sets of farmers carriers 60#

 

[TripleJ]

3 Rounds for Max Reps:
1:00 D-Ball Over the shoulder 100 lbs
1:00 Double-unders
1:00 KB Swings 53 lbs
1:00 Sit-ups
1:00 Ski-erg Cals
1:00 Rest