Wod

[mtwarden]

what an evening! 50 degrees, sunshine, no wind- makes me forget the brutal winter we endured

a little over 7 gorgeous miles on the trails

 

[jmez]

Max set strict hand stand push ups
Max set strict pull ups

3 rounds
40 double unders
12 burpees
50 cal row
2 rounds
40 double unders
12 burpees
35 cal row
1 round
40 double unders
12 burpees
20 cal row

30 min time cap
Worked out to be about 3500m on the rower

 

[Grady.J]

OHP 3x3 @ 70%,80%,90%. Got 6 reps on the 90% set.

3x10 DB shoulder press

5x8 seated cable rows

4x20 leg press

3x8 dips

 

[PJG]

AMRAP in 12 minutes of:

12 steps walking lunge w/DB in front rack 50/35

12 pull ups

12 DB snatch alternating arms

BARBELL ENDURANCE

5 sets of:

power snatch+hang squat snatch

3 sets of:

2 power snatch

then,

EMOM for 20 minutes:

power snatch+ohs

 

[TripleJ]

Deadlift 5 sets x 5 reps, working up to a 5 rep max

then...

For time:
24 Sumo Deadlift High-pulls
15 Hand Release Push-Ups
18 Sumo Deadlift High-pulls
12 Hand Release Push-Ups
12 Sumo Deadlift High-pulls
9 Hand Release Push-Ups
6 Sumo Deadlift High-pulls
6 Hand Release Push-Ups

SDHP @ 95 lbs

 

[D_Eightch]

April 4, 2017
Work to a heavy Three-Position Clean


"Team Concept"
In teams of 3
4500m Row
*Switch every 500m
If you don’t have partners for this, rest twice as long
as it took you to row 500m and note your times
for all three sets

 

[mtwarden]

I'll be sore tomorrow, hill repeats this evening

 

[TripleJ]

Pretty quick one today...



4 rounds for time:

10 toes to Bar

50 Double Unders

10 Front Squats @ 155 lbs

 

[mtwarden]

I'll be sore tomorrow, hill repeats this evening

well that was an accurate prediction- uphills and level weren't too bad, downhills blasted my sore quads

5-ish miles

 

[Grady.J]

Squats 3x3 @ 70%,80%,90%. Managed 9 reps on the 90% set.

Squats 3x10 @ 55% for volume

2x20 single-leg leg press

3x25 weighted calf raises

4x10 lat pull downs

 

[PJG]

3 rounds of, one minute stations

for max reps of:

double unders

c2b pull ups ( bar muscle ups if you can )

kb swings 32/24

rest

 

[Grady.J]

Dips 5x8

Glute bridges 4x10

Cable rows 3x12

Band pull aparts 3x10

Hammer curls drop set 3x10

 

[D_Eightch]

April 6, 2017
Every Other Minute for 6 Rounds: 2 Snatches, climbing


"Monkey in a Barrel"
4 Rounds
5 Ring Muscle Ups / 10 Chest-to-Bar Pull-ups
10 Overhead Squats (135/95)
15 Box Jumps (24/20)
200m Run

 

[mtwarden]

strength train this evening

warmup
squats- 3x5
bench 3x5
o press 3x5
dips 3x30
pullups 3x12
core

going to try and bag Casey Peak tomorrow (snowshoes in tow)

 

[PJG]

 

[mtwarden]

14 miles with 20-ish pound packs, roughly 5000' of gain- a tough one regardless of conditions, we ended up snowshoeing half of it- part of with some terrible snow (floundering sometime up to our waist!), but made it up and out

 

[mtwarden]

little over 5 miles on the trails

 

[Grady.J]

An hour cardio hike in the sunshine, followed later by:

Deadlifts 3x5,3,1 @ 75%,85%,95%. Managed 3 reps on the 95% set

3x10 Romanian deadlifts

4x8 pull ups

3x12 face pulls

 

[PJG]

AMRAP in 5 minutes of:

3 deadlifts 315/225

6 burpees

9 wall balls 30/20

rest 90 seconds

AMRAP in 5 minutes of:

3 deadlifts 315/225

6 burpees

9 wall balls 30/20

 

[D_Eightch]

April 9, 2017
Back Squat: every 2 minutes
Set 1 – 6 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 2 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%

Qualifier 17.1
AMRAP 6
20 Deadlifts 245/165#
100 Double Unders
20 Ring Muscle ups (Scaled with Chest to bar)

The squats felt awesome this morning. My 85 and 90% sets felt very good.