Wod

[jmez]

"Randy"
75 power snatches 75#

5 mile ride on the assault bike

 

[mtwarden]

a short round robin this morning of 15 sets of 20 push-ups, 20 sit-ups, 20 air squats and 5 pull-ups

we were-12 this morning, but calling for a high of mid 20's- if this actually happens I have my running stuff with and will get 5-ish miles in after work

 

[D_Eightch]

8 minute Working Window - Gymnastics Pushing

“Bottoms Up”
Ascending Ladder for 10 Minutes:
3 Clean & Jerk (135/95#)
3 Over-the-Bar Burpees
6 Clean & Jerk (135/95#)
6 Over-the-Bar Burpees
9 Clean & Jerk (135/95#)
9 Over-the-Bar Burpees
… and so on, until time expires


Now im at the range.

 

[jmez]

14.5/16.5
21-18-15-12-9-6-3
Thruster 95#
Over bar burpees

 

[TripleJ]

14.5/16.5
21-18-15-12-9-6-3
Thruster 95#
Over bar burpees

Yeah I remember that one quite well, ha ha. Haven't done it again since the open last year.

 

[jmez]

Horrible. This is #4 for me. It is the 4th time I've sworn to my creator that I will never do that again as long as I shall live.

 

[TripleJ]

Run, 400 m
60 Double Unders
30 Overhead Squats 95 lbs
5 Muscle-ups
Run, 400 m
5 Muscle-ups
30 Overhead Squats 95 lbs
60 Double Unders
Run, 400 m

 

[mtwarden]

our weatherman sucks, got up to 8, not 28- what a putz

4.5 miles on the treadmill

 

[mtwarden]

a brisk 6.5 miles in new snow; should have brought my snowshoes!

 

[mtwarden]

12 glorious miles- we reached 30 degrees, felt like summer!

~ 6 miles w/ microspikes, 6 miles with running snowshoes

puts me over 40 for the week, that's a big week for me

 

[mtwarden]

so miserable here I didn't even want to drive to the gym, so 15 rounds of

20 situps
20 pushups
20 air squats
5 pullups

 

[mtwarden]

a balmy 6 degrees for our high today

4.5 miles on the treadmill

 

[PJG]

Happy to be back at it today.

AMRAP in 15 minutes of:

10 DB snatch left arm 50/35

10 OH walking lunges left arm

10 DB snatch right arm

10 OH walking lunges right arm

10 chest to bar pull ups

BARBELL ENDURANCE

10 minutes to establish 1 RM power snatch+2 OHS

then,

EMOM for 20 minutes:

2 power snatch+1 OHS at 75%

 

[PJG]

4 rounds of:

20 calorie row

15 burpee box overs 24/20

10 t2b

 

[mtwarden]

finally succumbed to my wife's cold running is out for awhile

10 rounds of

20 push-ups
20 sit-ups
20 air squats
5 pull-ups

 

[jmez]

10 min EMOM alternating
12 KBS 70#
15 med ball situps 20#

4 rounds
15 wall balls 30#
20 double unders
12 deadlift 225#
20 double unders

Every time you break on wall balls or deadlift add 20 double unders

 

[PJG]

"Helen"

3 rounds of:

400m run

21 kb swings 24/16

12 pull ups

 

[mtwarden]

finally succumbed to my wife's cold running is out for awhile

10 rounds of

20 push-ups
20 sit-ups
20 air squats
5 pull-ups

ditto today; I'm pretty sure my $ for a Forest Service cabin rental tomorrow will end up being a donation- it's about a 7 mile ski in and just don't see that happening

 

[jmez]

1.5 mile run

10 rounds
10 cal row
5 over bar burpees
1 squat clean 215#

 

[D_Eightch]

Front Squat
Quickly work to a heavy triple for the day


“Salt N’ Pepper”
AMRAP 15
30 KB Push Press (55/35#)
30 Box Jumps (24/20″)
30 Calorie Row
30 Toes-to-Bar