Wod

[mtwarden]

still very nice work I can get about 15-ish unbroken, would love someday to get 20+!

 

[jmez]

Strict press 6x2

5 rounds for time
21 over the bar burpees
15 thrusters 95#
9 KB snatches 53#

 

[mtwarden]

short run yesterday (3 miles), going to strength train this evening

 

[jmez]

Tabata Style
20 seconds on 10 sec rest 8 rounds

Box jump 24"
Double Unders
GHD back hyperexentions
Abmat sit ups

 

[PJG]

AMRAP in 8 minutes of:

5 front squats 165/115

10 t2b

 

[mtwarden]

strength training last evening

warmup
bench 5/5/5
squats 5/5/5
overhead press 5/5/5
chins 10/10/10
dips 20/20/20
incline situps 30/30/30

rest day today

 

[D_Eightch]

Work to Heavy
Power Snatch, into Hang Snatch

4 Rounds
20 Calorie row
20 Wall Ball (20#)
20 Chest to Bar

16 minute time cap.

 

[jmez]

Tabata style squats 3 rounds at your bodyweight
Max reps in 30 secs
Rest 90 secs

"Tyler"
5 rounds for time
7 muscle ups
21 sumo high pull deadlifts

I didn't do the WOD, I did Tuesday's which was 2K row for time as I missed Tuesday.

Tyler would have taken me long enough I wouldn't gotten much out of it.

 

[D_Eightch]

We did a 2k time trial the other day! Fun stuff

 

[mtwarden]

got 5-ish miles in on Saturday

little over 11 today- pretty run in the Elkhorns

 

[PJG]

"Karen"

150 wall balls for time

men: 20

women: 14

-last done 4/4/16

 

[D_Eightch]

EOMOM for 16 minutes (8x3)
Back squat @ 75-80% 1RM

4 Rounds
5 Ring Muscle ups (I scaled 5 strict PU, 5 strict ring dip)
10 Squat Snatch @ 95#
15 Box Jump overs @ 24"

14 Minute Cap.

 

[jmez]

20 min AMRAP
30 cal ski erg
Then
10 power cleans 95#
10 box jumps
10 Power cleans
30 double unders

 

[D_Eightch]

Work to a heavy power clean

3min AMRAP
15 shuttle sprints
15 power cleans 95#
3 Minute Rest
3min AMRAP
12 shuttle sprints
12 power cleans 115#
3 Minute Rest
3min AMRAP
9 shuttle sprints
9 power cleans 135#
3 Minute Rest

 

[PJG]

1-1-1-1-1-1-1

power clean

 

[mtwarden]

got 5 miles in last night in about 5" of snow, makes it a little slower, but the snow is heavenly cushioned

strength training after work today

 

[jmez]

2 rounds for time
50 cal Assault bike
50 burpees
50 GHD sit ups

30 min time cap

 

[mtwarden]

strength training this evening

warmup
squats 5/5/5
bench 5/5/5
deadlifts 5/5/5
dips 3x20
pullups 3x10
incline situps 3x30

we're looking at highs (highs) near 0 tomorrow and the next day, so I'll be forced onto the dreadmill

 

[PJG]

AMRAP in 18 minutes of:

50 calorie row

50 box jumps 24/20

50 deadlifts 185/125

50 ring dips


BARBELL ENDURANCE



10 minutes to establish a

1RM squat clean+jerk

then,

EMOM for 18 minutes:

2 squat cleans+1 jerk @82%

 

[D_Eightch]

3 Super Rounds of
3 Rounds
7 Thrusters (75#)
7 Pullups
7 Burpess
After you finish 3 rounds, 50 Calorie row before starting 2nd and 3rd super round (total of 9 rounds and 100 cal row)