Wod

[sargent]

2 miles with a 40# pack. 2 sets pack on 10 squats, 10 pushups. Thanks for the suggestions, I'll give those a try later this week. It's still cold here, 8 degrees with a 10-15 mph wind this morning.

 

[Lelder]

2.5 miles on a hill climb treadmill program with 35lb pack

 

[TripleJ]

Every 45 seconds for 10 rounds:
1 High hang snatch, built to a heavy 1 rep

For time:
30 cal echo bike
10 hang squat snatch @ 115#
10 OH squats
10 bar facing burpees
300m row

 

[BDRam16]

ThenX HIIT video (45 seconds each movement, 15 seconds rest):

High knee runs
Mountain climbers
Burpees (no jump)
High side plank raises
Russian twist
Switching lunges
Side to side push ups
Jumping jacks
In and outs
Side to side jump squats

 

[mtwarden]

5 miles and a little over a 1000' for Tiny Elvis and I this afternoon

 

[AK Troutbum]

4 miles and just under 3,000” this morning. Visibility was for shit, but the temps finally warmed up and we got a couple inches dusting of snow today. Glad we brought the snow shoes!

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[Cant hit em]

Deadlifts
10-8-6-10-8-6

16 min emom
1- 15 kb swings #53
2-15 ring row
3 - 15 up downs
4- :45 wall sit

 

[jmez]

20 min AMRAP
3 devil press 35#
6 toes to bar
9 push ups
12 box jumps

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[Btaylor]

6 rounds
500 meter row / 2 minutes stairmonster alternating
8 goblet squat to bosu ball 65# kb
20 plank pull through 60# db

 

[BDRam16]

Deadlifts
10-8-6-10-8-6

16 min emom
1- 15 kb swings #53
2-15 ring row
3 - 15 up downs
4- :45 wall sit

I might be stealing this one today man

 

[hunting1]

Todays WOD:

Warm up: 400 M run/row, 3x 10-ea HR PU, 10-ea SU, 10-ea lunges

Strength: Deadlift 60% PR for 8-10 Rep

AMRAP 3 min x 5 rounds
8- Wall Ball (20/10)
8- DB Lunges (35/50 lb)
8- Pull Ups

 

[TripleJ]

12 minutes to build to a heavy 2-rep deadlift (quiet/no bounce)


3 rounds for time:
100 double unders
30 air squats
10 deadlifts @ 225 lbs
5 burpee box jump overs 30"

 

[mtwarden]

strength train this morning

squats 5/3/1+/10 @ 75/85/95/70% of 1RM
bench 5/3/1+/10 @ 75/85/95/70% of 1RM
pullups 23-20-1dips 2x35
core

 

[BDRam16]

Deadlifts
10-8-6-10-8-6

16 min emom
1- 15 kb swings #53
2-15 ring row
3 - 15 up downs
4- :45 wall sit

Did end up stealing this one with the crew at the firehouse today. We did the 16 min EMOM sets but not the deadlifts. Definitely a good one.

 

[jmez]

4 rounds, rest 1 min between rounds
12 cals ass bike
12 KBS 53#
18 goblet lunges 53#
18 row cals

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[mtwarden]

7 miles for Tiny Elvis and I in some not very good snow (got into the 40's and the packed snow became very unpacked)

 

[Cant hit em]

Did end up stealing this one with the crew at the firehouse today. We did the 16 min EMOM sets but not the deadlifts. Definitely a good one.

The wall sits got me


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[Cant hit em]

10 min emom
Odd: 7 strict toes to bar
Even: 3 push press+3 split jerk
(light weight )

For time:
21-15-9 cals ass bike
7-5-3 shoulder yo overhead #185

 

[sargent]

3 miles with a 40# pack. 3 sets of 10 each pack on squats, lunges, and pushups, overhead press and bent over row the pack

 

[Lelder]

Yesterday 2.5 mi treadmill hill program with 35lb pack and 20 lunges