Wod

[D_Eightch]

Push Press: 3 Rep Max
"Sidewalk Chalk"
3x800m Run
Rest 2 minutes between efforts

 

[mtwarden]

clusters- I like that

my current gym doesn't have a rope, but I know they are tough!

 

[mtwarden]

got a really nice 7-ish mile run in after work, light rain the entire run, but w/ a windshirt on I was perfect; saw the first crocuses of the year, not many, but a few; also saw evidence of a decent size black bear working the area- I actually ran this route in reverse- it has a 3 mile climb, not super steep, but steep nonetheless

 

[Grady.J]

Hour and a half of muay thai training tonight.

 

[jmez]

Back squat 10-8-6-4-4 at 60%, 70%, 75%,80%,85%

48 Wall balls 20# (I used 30#)
12 burpee muscle ups ( I did burpee, ring row, ring dip) sore biceps tendon
36 wall balls
9 burpee muscle ups
24 wall balls
6 burpee muscle ups
12 wall balls
3 burpee muscle ups

 

[jmez]

1 mile run
1 mile assault bike
5 min clean and jerk, work into a heavy set, 1-3 rep max
1mile assault bike
1 mile run

 

[TripleJ]

Back squat 10-8-6-4-4 at 60%, 70%, 75%,80%,85%

48 Wall balls 20# (I used 30#)
12 burpee muscle ups ( I did burpee, ring row, ring dip) sore biceps tendon
36 wall balls
9 burpee muscle ups
24 wall balls
6 burpee muscle ups
12 wall balls
3 burpee muscle ups

That looks nasty. I like it.

 

[Grady.J]

Squats 3x5 @ 65%,75%,85%. Managed ten reps on the 85% set.

Followed by 3x10 squats @ 55% for volume

3x12 single leg hamstring curls

3x25 weighted calf raises

 

[mtwarden]

5.5 mile son the trails- about 1500' of gain; mid 50's near perfect running weather all week

 

[PJG]

AMRAP in 12 minutes of:

3 rope ascents 15ft.

12 push press 135/95

50 double unders

 

[jmez]

Death by Bike and Rope (go until you no longer finish required reps in time frame)
Every 90s
5 cal bike 10 double unders
10 cal bike 20 double unders
15 cal bike 30 double unders
20 cal bike 40 double unders
25 cal bike 50 double unders
30 cal bike 60 double unders
etc

3 Rounds 90s time cap per round
10 cal bike
10 burpees
10 double unders

 

[PJG]

 

[mtwarden]

16 miles snowshoeing in the Rattlesnake Wilderness, no shortage of snow

 

[Grady.J]

Got about an hour of backpack cardio on the local fitness trail. 800ft elevation gain with a 40ish pound pack.

 

[mtwarden]

5.5 miles on the trail- felt pretty light on my feet w/o snowshoes and a 20 lb pack :4:

that gives me a 40 mile week and close to 10,000' of gain- that's three in a row, life is good

 

[Grady.J]

3 and a half hour hike in the woods, it was the first real nice day of the year, at least that I wasn't at work. Don't know elevation gain, it wasn't a killer, but a good sweat.

Later followed by:

Deadlifts 3x3 @ 70%,80%,90%. Got 5 reps on the 90% set
Dips 4x8

 

[PJG]

AMRAP in 14 minutes of:

7 hang squat cleans 155/105

7 box jumps 24/20

 

[D_Eightch]

April 2, 2017
Back Squat
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%


"Outsiders"
AMRAP 12
12 Power Cleans (135/95 lbs)
12 Push Presses (135/95 lbs)
12 Front Rack Lunges (135/95 lbs)

 

[jmez]

Strict press find 3 rep max

14.4
14 minute time cap
60 cal row
50 Toes 2 bar ( I did GHD sit ups)
40 wall balls 20#
30 Power cleans 135#
20 muscle ups

 

[PJG]

3 rounds of:

25 s2oh 115/85

25 t2b

25 calorie row