Wod

[mtwarden]

strength train this evening

warmup
squats 3x5
bench 3x5
overhead press 3x5
dips 3x30
pullups 3x11
core

 

[jmez]

Tabata today
20 sec work 10 sec rest for 4 minutes

Row for calories
1 min rest
Air squats
1 min rest
Assault bike for calories
1 min rest
Push ups
1 min rest
Abmat sit ups

Score is lowest number of reps on each exercise

 

[Cant hit em]

Heavy deads and rows plus

15 minutes EMOM
5 sit ups
6 jump lunges per leg
5 burpees



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[PJG]

AMRAP in 15 minutes of:

20 wall balls 20/14

20 snatch 75/55

20 wall balls

20 snatch 95/65

20 wall balls

20 snatch 115/85

20 wall balls

20 snatch 135/95

20 wall balls

20 snatch 155/105

20 wall balls

20 snatch 165/115

20 wall balls

20 snatch 185/125

20 wall balls

 

[D_Eightch]

Pausing Front Squats
4x3, up to 70+%


"4 Minute Warning"
AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 Deadlifts (185/135#)

Rest 4:00

AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 Deadlifts (185/135#)

 

[jmez]

20 min alternating EMOM
3 front squats at 65% 1 rep max
15 cal assault bike

4 min AMRAP
15 wall balls 30# ( must be done unbroken or start count over)
12 double unders ( must be done unbroken or start count over)
9 knees to elbows

2 min rest

4 min AMRAP
15 wall balls
12 double unders
9 knees to elbows

 

[mtwarden]

5.4 miles w/ ~ 1500' gain on mostly icy trails- thank goodness for microspikes!

 

[PJG]

4 rounds of:

25 calorie row

50 double unders

25 sit ups

BARBELL ENDURNCE

3 sets of:

power snatch+hang power snatch

3 sets of:

power snatch+hang squat snatch+ohs

then,

EMOM for 20 minutes:

2 hang squat snatch

 

[mtwarden]

5.5 miles in the snow and ice- it appears winter is a long ways from being over!

 

[jmez]

3 rounds, 3 min rest between
250m row
10 KBS 53#
5 HS push ups
10 goblet sqauts 53#
5 deadlift 225#

It's a sprint and try to maintain the same time all the way through.

 

[Cant hit em]

3 rounds, 3 min rest between
250m row
10 KBS 53#
5 HS push ups
10 goblet sqauts 53#
5 deadlift 225#

It's a sprint and try to maintain the same time all the way through.

Ill try this in the morning looks brutal . In place of 5 hs push ups , 10 regular push ups ?


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[mtwarden]

I've found hand stand pushups to be really difficult- for me, more like 40-50 pushups/handstand pushup

got a 5 mile run in this evening, temps in the upper teens, about 5" of new snow and still snowing

 

[jmez]

Do you have a box for box jumps? The scale for a handstand push-ups is knees on box hands on floor directly beneath you, lower head to floor then back up. If you don't have a box then just regular pushups

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[Cant hit em]

Do you have a box for box jumps? The scale for a handstand push-ups is knees on box hands on floor directly beneath you, lower head to floor then back up. If you don't have a box then just regular pushups

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Yup got a box ill do them like that


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[mtwarden]

bodyweight workout this evening

15x20 pushups
15x20 situps
15x20 air squats
15x5 pullups

 

[PJG]

17.3

57

 

[jmez]

Alternate every two minutes

0-2min
50 double unders
5 hand stand push ups

2-4min
15 wall balls 30#
10 box jumps ( have to jump no stepping)

7 rounds/28min

I did another round of wall balls and box jumps to make it a 30 min workout

 

[D_Eightch]

17.3 lastnight. 69 reps.

Another one I want to retest. Coming off being sick, we will see what Monday brings

 

[PJG]

 

[Shawn Hultquist]

17.3 93 reps. May redo. Because that's way below my 1RM snatch


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