Wod

[jmez]

10 rounds
3 burpee chest 2 bar pull ups
6 med ball cleans 35#
9 hang cleans 105#
12 ski erg cals

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[Cant hit em]

Partner WOD

800m buy in run together

20 rds
7 push up
6 front rack lunges #115
5 hang power clean #115
( Alternate rds , i go you go)

800m cash out run together


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[mtwarden]

4 miles and 800' with my wife and Tiny Elvis, big dump of snow by May standards

 

[mtwarden]

6 miles and 1300' for Tiny Elvis and I today- lots of snow (snowed more last night); I'm sure the deer are scratching their heads

 

[ScottRK]

Wk 15 prevost intensity wk- 40% BW 3x10 min 5 min rests.
80#/ 1.3 mi /25:09 pace 240’

Sat- 3’s deadlift , some OHP, chins, 4 mile hike.

 

[mtwarden]

strength train this afternoon; I gave both squats and bench a 2 second hold at the bottom- amazing how much harder that makes them

squats 5/5/5 @ 75% of 1RM
bench 5/5/5 @ 75% of 1RM
pullups 3x15
dips 3x20
core

 

[TripleJ]

Every 90 seconds for 6 rounds:
2 back squats, starting at 75%, build to a heavy set
Rest 1 minute
10 squats at 60% 1 rm, going for speed

For Time:
30 cal row
30 toes to bar
30 deadlifts @ 135 lbs
20 cal row
20 toes to bar
20 deadlifts

 

[JasonWi]

Six rounds of the following 10-15 reps each round/each side

KB swings
KB thrusters
Sandbag overhead situps
Oblique dips holding a sandbag
Side plank fly's

 

[mtwarden]

4 miles and 600" for Tiny Elvis and I; the trails are clearing themselves of snow

 

[ScottRK]

90 # sled drag 3 x200 yd woods loops. Arrows between laps. Gotta step up -drew a NR WY 9 tag.

 

[Cant hit em]

Back squats - % off 5rm
2x5@70% 2x5@75% 1x5@80%

3 rounds
20 front rack dumbbell front squat #50’s
20 hand release pushup


15 cal ski erg
15 cal ass bike
15 cal row
300m run


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[jmez]

Every 4 mins for 24 mins
200m run
12 GHD or 24 abmat sit ups
10 pull ups
3 power cleans 205#

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[JasonWi]

5 sets of thrusters holding a sandbag
5 sets of heavy battle ropes
5 sets of KB halos overhead
5 sets of in-between the legs KB Halos
5 sets flutter kicks while holding a sandbag overhead
4 sets of wall balls
3 sets of tire flips

 

[jmez]

60 cal ass bike
50 abmat sit ups
40 KBS 53#
30 box jumps (no stepping)
20 DB push press 35#
10 burpee chest to bar pull ups
1000m row
10 burpee chest to bar pull ups
20 DB push press 35#
30 box jumps (no stepping)
40 KBS 53#
50 abmat sit ups
60 cal ass bike

35 min time cap

 

[mtwarden]

hill workout for Tiny Elvis and I, 4 miles total- 1300' in the first 2 miles- snow is quickly dissipating, at lower elevations anyways

 

[Cant hit em]

Clean complex 12 min emom building
3 sec up power clean+hang power clean+ power clean

Buy in 8 min clock
30 cal ass bike
30 burpee
30 db hang power clean #35’s

At 8 min

5 rds
8 cal ass bike
6 burpee
6 db hang power clean #35’s


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[ScottRK]

5/3/1 day squats & OHP; 25# dips; chins, couple mini leg blasters; 4.3 mile 147’ hike.

 

[JasonWi]

5 sets narrow grip pulldowns
5 sets wide grip rows
5 sets underhand grip cable rows
5 sets high shoulder rows
5 sets lawnmower rows
5 sets of situps holding a sandbag overhead
5 sets of mountain climbers

All sets were 10-18 reps.

 

[TripleJ]

20 Minute Alternating EMOM:
-17 cal row
-15 pull-ups
-AMRAP squat clean thrusters @ 135 lbs
-Rest

 

[mtwarden]

4 miles and 900' for Tiny Elvis this evening; the 700 mile mark is now in the rear view mirror