Wod

[jmez]

Monster Mash
15 wall balls 20#
15 power cleans 95#

5 min rest

18-15-12-9-6-3
Pull ups
Bar facing burpees

5 min rest

3 rounds
21 GHD sit ups
15 box jumps (no stepping)
9 push jerk 155#

 

[mtwarden]

5 slushy miles with Tiny Elvis; we're looking at single digits this weekend

 

[Cant hit em]

Back squat
10 rep max

12 min amrap
100m run
8 back squat #95
6 hang power clean


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[jmez]

100 double unders
80 abmat sit ups
60 walking lunges
40 burpees
20 wall balls 20#
40 burpees
60 walking lunges
80 abmat sit ups
100 double unders

 

[mtwarden]

4 miles on much less slushy trails this evening

 

[Cant hit em]

Shoulder press
10 rep max

Every 2 min for 6 sets
15 box jumpover
10 push press #115

50 cal ass bike
400m run
50 cal row
400m run


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[hunting1]

AMRAP 15

12 Cal AB
9 DL 235lb
12 Cal AB
9 HS PU (had to do pike PU)

 

[jmez]

Clean complex: get a heavy set of hang clean + power clean in 15 mins

10 min AMRAP
9 cal ass bike
7 toes 2 bar
5 power cleans 185#

 

[mtwarden]

6 miles with Tiny Elvis this morning, still 4-6" of snow in the deeper draws, but a lot of the ridge tops are nearly bare. BUT round 2 is coming in this evening and then a round 3 coming in Friday evening- so we'll see.

 

[mtwarden]

strength train this afternoon

deadlifts 3/3/3+/10
overhead press 3/3/3+/10
lunges 3x30 yds
chinups 3x13
core


going to try and split the storms in get in an overnight snowshoe trip in the mountains tomorrow

 

[Cant hit em]

Thrusters build to heavy 3 rep
7-5-5-3-3

16 min cap
21-18-15-12-9-6
Thruster
15 cal row


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[hunting1]

Today's fun and games:

For Time:
400 M Kettle Bell Sprint 35/15

30-20-10
Double KB Lunges
Toes To Bar

Strength = Max 1-rep strict shoulder press

 

[jmez]

15 min AMRAP
12 row cal
9 thrusters 95#
6 over rower burpees

 

[mtwarden]

15 miles on snowshoes w/ a 25-ish lb pack; got crazy cold last night- a few degrees below 0- a wee bit early for October!

 

[jmez]

You should try out for Alone!

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[mtwarden]

I actually had a resume in with them several years ago; they emailed me one that they were interested, but wanted to know if I had a family member that would be interested as well (they did a two person format for a couple of years)- wife, daughters, brother were like no way

 

[mtwarden]

well I'm counting this as a workout- 12"+ of snow w/ a layer of about 3/4" of slush at the bottom- 1.5 hours!

 

[mtwarden]

a little snowshoeing this afternoon with my youngest daughter and Tiny Elvis, 3 miles in 2'+ of snow

 

[rkcdvm]

Been out for almost 2 weeks . Any advice on getting back on schedule and injury prevention? Took a break because even light weights and fairly easy words felt really difficult

Thanks

 

[mtwarden]

only the obvious- ease slowly back into it; don't ignore what your body is telling you- a little soreness is to be expected when getting back into the swing of things, a lot of soreness indicates you're overdoing it

if easing back into to still feels overly difficult, there could be some underlying physiological issues that a physician might have to address