Wod

[jmez]

Partner WOD
Split reps evenly
3000m row
100 power clean 115#
100 burpee box jump overs 30"
100 toes 2 bar
300 double unders

 

[hunting1]

“SAGES RAVINE”
Warm-up

500m Row
-Then-
20 Burpees
:20 Front Squat Hold
20 Box Jumps
:20 Scap Pull Ups
Strength
Front Squat
Every 2:30 x 4
10 Front Squats @60%
25 Air Squats immediately after.

**Weight should move smoothly. Drop percentage by 5% if weights are challenging.

Metcon
Metcon (9 Rounds for time)
60/45 Calorie Row
Rest 2:00
60/45 Calorie Row
Rest 2:00
60/45 Calorie Row
Rest 2:00
40/30 Calorie Row
Rest 1:00
40/30 Calorie Row
Rest 1:00
40/30 Calorie Row
Rest 1:00
20/15 Calorie Row
Rest :30
20/15 Calorie Row
Rest :30
20/15 Calorie Row

 

[Dklomp77]

Deadlift
Work to heavy ish 1x5

6 rounds for time
10 pull up
8 toes to bar
6 desdlift #135
1 min rest between rds

100 burpee
Im on pace to complete the 3000 in December sitting at 1100 today


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You’re crazy

 

[mtwarden]

27 tough miles on snowshoes, but scenery was worth it

 

[Dklomp77]

You’re an animal.

 

[mtwarden]

4 mile recovery hike with Tiny Elvis this afternoon

 

[*zap*]

glad to hear the doggie is healthy.

 

[mtwarden]

^ thanks!

 

[jmez]

7 min AMRAP
10 cal row
10 burpees

5 min rest

7 min AMRAP
10 cal ass bike
10 burpees

That one hurt.

 

[mtwarden]

strength train this evening

deadlifts 5/3/1+/10
overhead press 5/3/1+/10
chinups 3x15
lunges 3x30 yds
core

 

[hunting1]

AMRAP 18
18 cal AB
15 Wall Balls
12 DB Snatches
9 Toes to Bar

Squat Complex SMOLOV app

 

[Cant hit em]

Front squat 5 rep max
#285

Every 4 min x 3 sets
18 cal ass bike
15 T2B
Max rep front squats with remainder time #115

185 burpee


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[TripleJ]

Every :30 x 10: alt
- 30 DU
- 1 Squat Snatch @ 70%
rest 1:00
Every :30 x 8: alt
- 25 DU
- 1 Squat Snatch @ 78%
rest 1:00
Every :30 x 6: alt
- 20 DU
- 1 Squat Snatch @ 85%
rest 1:00
Every :30 x 4: alt
- 15 DU
- 1 Squat Snatch @ 90%-95%


10:00 AMRAP
50/35 cal ski
50 alt hang dbell snatch (50/35)
50 single arm overhead lunge steps (25/25)
AMRAP Toes to bar with left over time

 

[jmez]

Max unbroken rope climbs

8 rounds
10 Push Jerk 95#
6 front squats 95#
2 bar muscle ups

 

[hunting1]

I am starting to think jmez is really Matt Fraser...

15 Min 1RM Snatch

METCON Sprint (4 Rounds)
1: 18 PU, 27 WB, 18 PU
Rest 2:00 min

2: 15 PU, 24 WB, 15 PU
Rest 1:30 min

3: 12 PU, 21 WB, 12 PU
Rest 1:00 min

4: 9 PU, 18 WB, 9PU

 

[mtwarden]

5 miles on the trails with Tiny Elvis; will be nice to ditch the headlamp in a month or so

 

[TripleJ]

20 Minute Alternating EMOM

-2 Squat Clean & Jerks (1:1) @ 80%
-6 Bar MU
-15 Cal Row
-AMRAP Dual D-Bell Devils Press
-Rest

 

[jmez]

15 mins
100 double unders
100 ab mat sit ups
100 air squats
Max effort alternating 1 arm DB snatch 50# in remaining time

 

[hunting1]

10 Burpees
10 Burpees, 15 cal AB
10 B, 15 AB, 50 DU
10 B, 15 AB, 50 DU, 100 KB
10 B, 15 AB, 50 DU, 100 KB, 150 Air Squats

 

[Cant hit em]

Build to 1x5 max push press

10 rounds
8 push press #95
24 double under
:30 rest between rds

100 burpee


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