Wod

[ScottRK]

I’ve got to find me a 40” something out there to try a jump tomorrow. Triple j
Nice shooting ^^. Just got my 14 yo an apprentice iii and used little goose came yesterday.
Edit: Just got the tape out 40”- no way

 

[TripleJ]

20 Minute AMRAP:

500M row
10 Single-Arm DB Clean & Jerk (R)
10 Single-Arm DB Snatch (R)
80' Single Arm DB Suitcase carry (R)
10 Single-Arm DB Clean & Jerk (L)
10 Single-Arm DB Snatch (L)
80' Single Arm DB Suitcase carry (L)


1 Mile Run

 

[mtwarden]

strength train at the gym, which was good as the temp is -8F, supposed to get to -18 tonight and in the minus 20's the next two nights- that'll cut down my mileage!

squats 3/3/3+/10 @ 70/80/90/70% of 1RM
bench 3/3/3+/10 @ 70/80/90/70% of 1RM
pullups 3x15
dips 3x30
core

 

[Cant hit em]

1 mile vested run

12 min emom
Min1: 10 bench press
Min2: 15/15 band tricep pull down
Min3: :40 ez row

35-30-25-20-15
Cal rows
30-25-20-15-10
Hand release push up

15 min ass bike


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[mtwarden]

-11 F this afternoon, sooooooo.... went to the gym on got on the dreadmill for a hill workout- 3 miles and 1200' of gain

 

[TripleJ]

12 minute EMOM
Split Jerks (from the rack)
Min 1-3: 3 reps @ 60%
Min 4: rest
Min 5-8: 2 reps @ 70%+
Min 9: rest
Min10-12: 1 rep @ 80%+ build to a heavy 1 rep

For Time:
20 cal ski
30 wall balls
20 burpee box jump overs, 24"
Rest 2:00 between rounds

 

[Cant hit em]

1.5 mile vested run

3 supersets
7 sumo deadlifts
7/7 single leg glute bridge
14 dead bugs

Every 5 min x 4 sets
7 sumo deadlifts
20 plate sit ups #25
20 foot elevated glute bridge
1 min plank

Build to 1 rep max snatch
#215



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[mtwarden]

-8F this afternoon, so hit the gym and dreadmill again- 4 miles and 1400' of gain

supposed to get relief Monday, we haven't been above 0 in 5 days

 

[Cant hit em]

4 rounds
Row 250m +shoot one arrow x5 (5k total)

Partner Wod

200m run
Grace -
2 rds of each
Helen -
Cindy
Nancy
Fran
200m run


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[mtwarden]

^ that looks tough!

 

[Cant hit em]

^ that looks tough!

Earned my beers for tonight !!!! Celebrating 21 years of marriage, I can truly say to my best friend


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[mtwarden]

Earned my beers for tonight !!!! Celebrating 21 years of marriage, I can truly say to my best friend


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Congrats on your anniversary!

We'll be 40 years this October (from the guy who said I might get married, but it'll never be during hunting season! )

 

[Cant hit em]

Congrats on your anniversary!

We'll be 40 years this October (from the guy who said I might get married, but it'll never be during hunting season! )

thats awesome !!!! I think we will make it just because we didnt get married during hunting season , lol


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[mtwarden]

^

well hallelujah, it got to -1F so loaded up my snowshoes and Tiny Elvis for 4 miles and 700' of gain; it was -22 this morning so I didn't think there was any chance it would approach 0, but it did

 

[TripleJ]

Earned my beers for tonight !!!! Celebrating 21 years of marriage, I can truly say to my best friend


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Congrats on your anniversary!

 

[mtwarden]

-2F when Tiny Elvis and I started and 1F when we finished, so it's slowly warming- 5 miles and 1200' on snowshoes; the trail we were on was untouched so about a foot of virgin snow- a slow, but steady pace

 

[Cant hit em]

Garage with my daughter
8 min amrap
5/5 db shoulder press
8 glute bridge
10 box step ups

5x5 back squats
Superset
5 jump squats (explosive)

10 sets ( 2 quiver worth)
5/3- push up.
10/6- sit up
15 /9 - air squat
Shoot 1 arrow

Her first 3 today groups are improving as she shoots daily

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[TripleJ]

12 Minute EMOM
Min 1-3: 5 Deadlifts @ 60%+
Min 4 Rest
Min 5-7: 3 DL @ 70%+
Min 8 rest
Min 9-12: 1 DL @ 85%+

1:00 on 2:00 off, for max calories (1x at each station)
-cal row
-cal ski
-cal assault runner
-cal echo bike
That one hurt...

 

[mtwarden]

my wife, Tiny Elvis and I hit the same loop I did yesterday with snowshoes (5 miles/1200')- it was about 10 degrees above, which felt heavenly

 

[mtwarden]

hit the gym this evening

deadlifts 3/3/3+/10
overhead press 3/3/3+/10
lunges 3x30yds
chinups 3x18- got 18 all three sets, that's a first
core