Wod

[jmez]

Tabata style
work 20s rest 10s

KB thrusters 53#
GHD sit ups
1 arm KB snatches 53#
Wide grip deadlift 155#

Complete all 8 rounds of exercise then 1 minute rest between exercises

 

[mtwarden]

got a very chilly 5.5 miles in this evening, we're supposed to warm up this weekend

 

[D_Eightch]

“Sand Trap”
5 Rounds:
10 Deadlifts (185/135#)
20/15 Calorie Bike
30 Sit-ups
40 Double-unders


Shoulder Care
3 Rounds
20 Ft Crab Walk (10 forward/ 10 backward)
30 Sec Supinated Bar Hang

 

[mtwarden]

little over 4 miles in the snow, got into the upper 20's, but had a pretty stiff 15-ish mph wind- we don't want it too warm

 

[D_Eightch]

EMOM 12: 1 Snatch
Climbing from 65-90+%


“Icy Hot”
2 Rounds:
21 Overhead Squats (75/55#)
21 C2B Pull-ups
21 Power Snatch (75/55)
21 Burpees Over-the-Bar

14 min cap.


Hit a huge Snatch PR for me. Felt great all the way through

 

[PJG]

AMRAP in 18 minutes of:

25 pull ups

50 oh walking lunges 45/25

25 pull ups

50 kb swings 24/16

25 pull ups

50 box jumps 24/20

25 pull ups

50 sit ups

 

[mtwarden]

strength train this evening- shoulder is still a ways off from doing my old routine

warmup
Hammer chest machine 4x10
pull ups 2x10, chin ups 2x10
overhead presses- had to reduce the weight quite a bit, but the motion felt better than the Hammer shoulder machine 3x10
dips 3x20
incline situps 3x20

 

[jmez]

30 pull ups
30 cal assault bike
20 pull ups
20 cal assault bike
10 pull ups
10 cal assault bike
30 shoulder to OH 135#
30 alternating jumping lunges
20 shoulder to OH
20 alternating jumping lunges
10 shoulder to OH
10 alternating jumping lunges

 

[mtwarden]

we broke 30 degrees and I celebrated with a long run on Helena Ridge, about 6 miles on spikes and packed snow, about 10 miles on snowshoes and elk post holed trail

 

[PJG]

 

[PJG]

3 rounds of:

400m run

20 ohs 75/55

10 bar facing burpees

 

[D_Eightch]

Started the morning off with some range time. I try to get in for 20-30 minutes at the range before heading in to the gym.
Ended with this.
View attachment 46134

Work to a heavy single Clean & Jerk


"Opening Day"
21-15-9:
Wallballs (20/14#)
Pull-ups
Thrusters (95/65#)
Box Jumps (24/20#)
Kettlebell Swings (53/35#)

 

[mtwarden]

had today off- a very rare weekday off

made the most of it and headed to the Elkhorn Mtns and got a 15 mile snowshoe loop in, lots and lots of snow!

 

[chuckles]

6 miles on the treadmill
warm weather I'm ready for you

 

[PJG]

AMRAP in 12 minutes of:

100m run

5 clean & jerks 135/95

 

[D_Eightch]

“Dead End”
AMRAP 3:
21 Deadlifts (155/105)
21 Over-the-Erg Burpees
Max Calorie Row in time remaining

Rest 3:00

AMRAP 3:
18 Deadlifts (185/135)
18 Over-the-Erg Burpees
Max Calorie Row in time remaining

Rest 3:00

AMRAP 3:
15 Deadlifts (225/155)
15 Over-the-Erg Burpees
Max Calorie Row in time remaining

Rest 3:00

AMRAP 3:
12 Deadlifts (275/185)
12 Over-the-Erg Burpees
Max Calorie Row in time remaining

 

[PJG]

Off to Texas to go hunt some pork. Back in a week.

 

[mtwarden]

^ good luck and have fun!

got a light strength session in while waiting for a treadmill (we're back to Arctic weather already )-
bench press 3x20 (felt better this time, still a slight tweak, so not going to push the weight just yet)
pullups 3x10
incline situps 3x30

4.5 miles on the treadmill, with some strides thrown in towards the end (fast 20 second bursts, 40 seconds back at normal pace, repeat 8 times)

 

[JWW]

Squat
warm up triples to 245
Body weight (175) x32 unbroken

 

[jmez]

Yesterday

Every 2min for 10 min
10 Squats at 45% 1 rep max
10 box jumps

For time
10-9-8-7-6-5-4-3-2-1
KBS 70#
strict pull ups
handstand push ups