Wod

[mtwarden]

another glorious run in the snow, about 5.5 miles- temps were actually ABOVE freezing- has been a long time since we've seen that

 

[PJG]

2-2-2-2-2-2-2-2-2-2

back squat

*rest 60 seconds between efforts

 

[D_Eightch]

Heading to the gym in an hour.

Here is todays plan...fighting a sinus infection and have had crazy headaches, hopefully the stay at bay until I am done

“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set

Cashout
1 Min Max Calories on Airdyne
Rest 1 minute
1 Min Max Burpees


Edit: that complex is absolutely horrible. Give it a shot sometime. Bar cannot be dropped. Each complex=1 set

 

[jmez]

10 min Move

10 Bar good mornings
10 toes 2 bar
10 GHD sit ups
10 turkish get ups
Not going for rounds, just keep working through for 10 min, correct form

14.2/15.2
3 min
10 OH squat 95#
10 chest 2 bar
2 rounds

add 2 reps to each at the start of next 3 min round until you can no longer complete the two rounds in alloted time

 

[mtwarden]

well the plan was for a long run/snowshoe today, but we didn't make it out the single digits until close to noon; soooo.. got 6.5 miles in this afternoon (warmed to near 20)

plan on a long run/snowshoe tomorrow, we'll see if the weather cooperates (fingers crossed)

 

[chuckles]

buy in with a 2 mile run

immediately following the run
12 min Emom
1st min - 20 Air squats
2nd min - 8 strict HSPU

immediately following
12 min EMOM
1st min - 9 dumbbell thruster @ 35#
2nd min - 12 burpee

immediately following
12 min EMOM
1st min - 20 walking lunge
2nd min - 10 strict chin ups

immediately following buy out with a 2 mile run

the second 2 mile I was talking myself into not quitting...
unfortunately I had to run it on a treadmill
unless your running sub 6 min miles this is over a 1 hour grinder.

 

[mtwarden]

was hoping to get 16 miles in today, just warmed too slowly- I did manage to get 12 miles in, which I'll take; maybe next weekend

pretty nice view of town

 

[PJG]

for time:

15-12-9-6-3 reps of:

thruster 95/65

burpee

 

[D_Eightch]

The Seven”
7 Rounds
7 Handstand Push-ups
7 Thrusters (135/95#)
7 Knees-to-Elbows
7 Deadlifts (245/185#)
7 Burpees
7 Kettlebell Swings (70/53#)
7 Pull-ups

 

[mtwarden]

went to the gym and found out my shoulder still has a ways to go

put 135 on the bench to warm up and could feel it my shoulder- more so racking and unracking vs pressing; deadlifts were a no go, didn't even try overhead presses

I could use the Hammer Strength chest machine, I could do pullups w/ grips facing and chinups- regular pullups were a no go

I could do all of my core stuff and surprisingly I could do dips

I'm just going to have to pick and choose for awhile

 

[PJG]

I have to religiously do shoulder mobility and stretching everyday or I my neck/shoulders get jacked up pretty quick.

It sucks when the shoulder joints don't feel right.

 

[mtwarden]

^ I took a really bad spill on the ice about 2 weeks ago- feet went right out from me and on my back I went, my right shoulder took the brunt of it- hit so hard it knocked the wind out of me and it at first I though I might have fractured my scapula. It's slowly (very slowly) coming back, going to have to take it slow and easy (which I'm sure most can relate is really hard to do! )

I'll look into some shoulder stretches and mobility movements.

 

[PJG]

Yep, don't rush it. I've got a good friend that just went under the knife for the fourth time on his right shoulder. He's just hoping to be able to use it at this point.

 

[PJG]

Open workout 11.1 & 14.1

AMRAP in 10 minutes of:

30 double unders

15 power snatch 75/55

 

[PJG]

4 rounds of:

500m row

25 wall balls 20/14


BARBELL ENDURANCE

3 sets of:

3 TnG power snatch

3 sets of:

power snatch+squat snatch

then,

EMOM for 20 minutes:

power snatch+squat snatch

 

[mtwarden]

5.4 miles in the snow yesterday evening; even though it's mostly packed- you definitely get more of a workout in the snow, also really good at strengthening ankles (and also possibly breaking one )

 

[D_Eightch]

SLACKING AGAIN!!

Tuesday was:
8 minute Working Window - Gymnastics Pulling


“Hard Hat”
3 Rounds:
30 Hang Power Cleans (115/80#)
30 Wallballs (20/14#)
30 Calorie Row


Today was as follows: (much more fun than yesterday!)
EOMOM 12 (6 sets): 2 Bench Press
climbing from 60-90%

EOMOM 12 (6 sets): 2 Back Squats
climbing from 60-90%

Mobility
1 min/side Couch Stretch
1 min/side Scorpion (Twisted Cross)
1 min/ side Front Split
1 min/side Thread the Needle

 

[mtwarden]

^ that doesn't look like slacking

 

[D_Eightch]

^ that doesn't look like slacking

Just meant with posting workouts

I've actually become addicted to it I think. Hate missing days. Now I got a membership to the local archery club. Hit that for 1/2-45 minutes before heading to the gym! Early mornings, but gotta get it in when you can

 

[jmez]

The Seven”
7 Rounds
7 Handstand Push-ups
7 Thrusters (135/95#)
7 Knees-to-Elbows
7 Deadlifts (245/185#)
7 Burpees
7 Kettlebell Swings (70/53#)
7 Pull-ups

I hate that mean SOB.