Wod

[TripleJ]

From the ground? Like clean and squat or zercher style

1st rep was a squat clean from the ground followed by 6 regular front squats.

 

[JasonWi]

6 sets of OHP 65-145#

7 sets of squats 155-275#

6 sets of various bicep curls 30-35#

 

[TripleJ]

10 Minute EMOM:
1 Hang Power Snatch + 1 Hang Squat Snatch
Start @ 60%, build as desired


For Time:
20 Cal Ass Bike
15 Toes 2 Bar
15 Power Snatches 95 lbs
15 Overhead Squats
20 Bar Facing Burpees

 

[Clarktar]

to the gym this morning

squats & bench 5/5/5 @ 75% of 1RM with a 2 second pause at the bottom- what a difference that makes!!!!!
pullups 3x12
dips 3x30
core

I hear ya on the 2 second pause.

Tempo squats 2 seconds down, second pause in the hole and then 2 seconds up. 5x5 climbing weight each set. Between set 30 second 100lb Dball hold.

For time10, 8, 6, 4, 2 bear complex with burpees over the bar in between. 19:20 @95 lbs.

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[Hooverfb]

400,300,200,100 m sprints.
Tabata pushups, hspu, bear crawl, burpee for 20 minutes

 

[jmez]

5 rounds for time
15 ass bike cals
15 GHD sit ups
15 box jumps 24" (no stepping)
15 push ups

Bike is a max effort sprint every time

 

[mtwarden]

4 brisk miles on the trails w/ Tiny E this evening

 

[Cant hit em]

Deadlift 3x5 #345
Superset
Seated shoulder press 3x8 #115

5 rounds starting every 3rd minute
18 cal echo bike
12 hang power clean #135

 

[mtwarden]

strength train this morning; end of a cycle- next week squats & deadlifts get bumped 10 lbs, bench & overhead press 5 lbs and start again

deadlifts 5/5/5 @ 75% of 1RM
overhead press 5/5/5 @ 75% of 1RM
lunges 3x30 yds
chinups 3x13

 

[JasonWi]

7 sets of flat bench press 155-275#
6 sets of battle ropes
6 sets of KB swings 45-50#
6 sets of 176# tire flips
5 sets of farmers carries 120#
3 sets of obliques/abdominal twists

 

[JustJustin]

Earlier this week.

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[Hooverfb]

10x10 70~ % squats

 

[TripleJ]

5 Minute EMOM
2 Split Jerks, start @ 80%, build as desired
*20 second overhead hold on last rep on 5th round

12 Minute AMRAP
12 Cal Row
12 Wall Balls
12 Toes 2 Bar
12 Single Arm Dumbbell Push Press (6L/6R)

"Raise the Roof"
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
-Push-ups
-Kneeling Shoulder Press, unweighted

 

[mtwarden]

10 mile loop on snowshoes w/ an overnight- got really cold last night up high! We didn't dawdle much this morning and headed for the truck

 

[Cant hit em]

Front squat 3x5 #270
Superset
:45 kb front rack carry

For time
800m run buy in

4 rounds
12 push press
12 pull up

600m run cash out
13:43

 

[JustJustin]

Very nice, mtwarden. My brother and I did something very similar last week. We camped at 7200 ft. My $2 thermometer said 13° F under the trees but it felt colder than that. It was a challenge to keep our water from freezing.

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[mtwarden]

Snotel site nearby (and same elevation) showed -2 last night, jives with what I thought was

I built some little sleeves for my Nalgenes out of closed cell foam and then wrap them in my down parka; water only had a tiny bit of ice in it- if they had been left as is, and out in the open- they would have been two rocks

 

[JustJustin]

Snotel site nearby (and same elevation) showed -2 last night, jives with what I thought was

I built some little sleeves for my Nalgenes out of closed cell foam and then wrap them in my down parka; water only had a tiny bit of ice in it- if they had been left as is, and out in the open- they would have been two rocks

The Nalgene insulation was a good idea. I heated my water on my stove and poured it back into my bladder, then wrapped boots with hand warmers in them with my bladder in my jacket and put it in my tent. My water was slushy in the morning. I highly doubt my thermometer was accurate. The temp at the town over 2,500 ft lower 4 miles away was 4°. So I'm not sure how the ridge would have been 10° warmer.

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[jmez]

Partner WOD

10 sandbag over the shoulder 150#
50 abmat sit ups
Then:
100 thrusters 95#
1.5 mile ass bike
100 push ups
1.5mile ass bike
100 burpees
1.5 mile ass bike
100 front rack lunges 95#
1.5 mile ass bike
Then:
10 sandbag over shoulder 150#
50 abmat sit ups

Both parthers do all the sandbag cleans and sit ups. One does sit ups while other does the cleans. Split the middle evenly between both.

 

[JasonWi]

Quick routine as I was short on time.

6 sets of rope grip pulldowns 140-200
6 sets of narrow grip pulldowns 150-200
5 sets of high shoulder cable rows 50-90
7 sets of bent over barbell rows 95-195#