Wod

[jmez]

12 min EMOM
Back Squat 3 reps at 80% of 1 rep max

11.3
5 min AMRAP
Squat clean and jerk 165#

Does not need to be a true jerk, weight just has to get overhead

 

[D_Eightch]

"Hold Em"
200 Double Under Buy-In (set a PR of 87 today, was disappointed i didn't hit 100...)
3 Rounds
50' Walking Lunges
25 Ab Mat Sit-Ups
50' Walking Lunges
25 KB Swings (55#)

Core Cashout
4x30 Second Weighted Planks
3x20 KB Twists (pick your weight)

 

[mtwarden]

5.5 miles (47 minutes) on the dreadmill last night

our forecast high today is 5, so will be back on the dreadmill this evening- probably ramp the machine up to get a bit of a hill workout in

 

[jmez]

"Mary"
20 min AMRAP
5 handstand push ups
10 pistols
15 pull ups

 

[PJG]

50-40-30-20-10 reps of:

sit up

kb swing 32/24

 

[mtwarden]

got in 4.5 miles of "hills" on the dreadmill last evening; probably a round robin of pullups, situps, pushups

 

[jmez]

10 min EMOM
2 Squat Cleans, pick your weight

For time:
45 cal row
30 toes 2 bar
15 deadlift 315#
30 cal row
20 toes 2 bar
10 deadlift 315#
15 cal row
10 toes 2 bar
5 deadlift 315#

 

[mtwarden]

just a quick workout

10 sets of: 20 pushups, 20 situps, 5 pullups

tomorrow we're supposed to get up into the upper 20's Saturday and Sunday- hope to get some outside miles racked up

 

[D_Eightch]

Work to heavy set of 3 OHS

16.4
13 MIN AMRAP
55 DEADLIFT @ 225#
55 WALL BALLS @ 20#
55 CALORIE ROW
55 HSPU
(Beat my open score by 24 reps!)

 

[PJG]

Snatch

1 hang
1 squat

 

[mtwarden]

tough run this afternoon- about 11.5 miles, normally a little over two hours; 4-5" of snow made it about three hours

I did see a bobcat though

 

[Matt Cashell]

Nice! I also did a run in the snow here in the Bitterroot today.

2.15 miles.

So ... pretty much the same as you.

 

[mtwarden]

give or take

if the weatherman isn't lying again, we're supposed to get near 30 tomorrow- plan is a snowshoe or ski outing into the Elkhorns

 

[mtwarden]

10.5 miles snowshoeing today- little chilly, but a good outing

 

[PJG]

3 rounds of:

500m row

25 box jumps 24/20

25 t2b

 

[D_Eightch]

Work to heavy 3 rep TNG snatch

4 rounds for Time
21 wall balls (20#)
18 KB Swing (55#)
15 Burpees
12 Chest to Bar

 

[jmez]

Death by Front Squat
Min 1 2 reps
Min 2 4 reps
Min 3 6 reps
Use your bodyweight, continue until you can't complete the number of reps in 1 minute

13.4
7 min AMRAP
3 clean and jerk 135#
3 toes 2 bar
6 clean and jerk
6 toes 2 bar
9 clean and jerk
9 toes 2 bar
12..................

 

[PJG]

10 rounds of:

30 seconds of DB thrusters 45/30

30 seconds of rest

30 seconds of burpees

30 seconds of rest

 

[mtwarden]

strength training last night

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

the Arctic weather continues here, probably going to get on the dreadmill this evening

 

[D_Eightch]

8 Minute EMOM
4-10 HSPU

EMOM For as many rounds as possible, if you fail before the 6th round. Rest and make sure to get 6 rounds in.
3 Power Cleans (185#)
3 Front Squats (185#)
3 Jerks (185#)