Wod

[mtwarden]

beautiful crisp morning here- sunshine and upper 30's, got a glorious 6-ish mile run on one my favorite loops

darling wife has plans for me most of the day, so had to run early

 

[mtwarden]

15-ish very tough miles today- 20-ish pound pack and some tough snow conditions- makes for good training though

 

[Grady.J]

Deadlifts 3x5 @ 65%,75%,85%. Got 7 reps on the 85% set.

Superset 4x10 Romanian deads and 4x8 DB bent rows

15 minutes on the stair stepper.

 

[PJG]

AMRAP in 18 minutes of:

20 calorie row

40 walking lunges

20 wall balls 20/14

 

[jmez]

3 rounds
8 KB deadlift
8 KB box step ups 24"

Back Squat
5-3-1
70%
75%
80%

75%
80%
85%

80%
85%
90%

3 Rounds
20 KB back lunges (KB in each arm)
20 abmat sit ups
20 1 arm KB press
20 back hyperextensions
20 double russian KB swings (KB in each hand)

Sled Pulls, pick weight, distance, and rounds

Nothing timed today just work through it. That sucked.

 

[mtwarden]

got a really nice 5-ish mile recovery run on the trails; my legs were definitely fatigued and sore from yesterday's outing, but have learned that an easy run often helps with the soreness- legs feel better

 

[Grady.J]

1 hour of muay Thai with some core conditioning to finish up.

 

[PJG]

4 rounds of:

10 burpee box jumps 24/20

10 t2b

10 clean & jerks 135/95

 

[D_Eightch]

Front Squat
Set 1 – 8 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%


"Boat Buddy"
AMRAP 12
In teams of 2
5 Squat Cleans (165/115)
10 Burpees over Bar

Partner B will row 15/12 calories. Once they
complete the row, partners switch. The score is
rounds and reps total of the cleans & burpees.

 

[mtwarden]

a very nice 7-ish miles on the trails; was supposed to be raining, but the sun decided to shine instead

 

[jmez]

Min 0-5 hand stand holds, either on the wall or free on the floor
AMRAPS
Min 5-10 3 strict chest to bar pull ups, three strict handstand push ups
Min 10-15 5 strict toes to bar, 10 back hyerextensions
Min 15-20 3 ring rows with 3s pause at top, 3 inchworms

15 min AMRAP
15 box jump overs 24"
12 ring dips
9 power cleans at 155#

 

[D_Eightch]

"Free Bird"
4 Rounds
10 Toes to Bar
20 Wall Ball Shots
40 Double-Unders


Performance Care
3 Sets
Single Leg KB RDL x 8-10 per leg
Waiter Carry, 100 ft per arm

 

[PJG]

5-5-5 press

3-3-3-3 push press

1-1-1-1-1 jerk

BARBELL ENDURANCE

5 sets of:

squat clean+hang power clean+2 jerks

then,

EMOM for 20 minutes:

2 hang power cleans+jerk

 

[mtwarden]

well my 5-ish mile run turned into a 2-ish mile run, the rain was tolerable, but the wind and rain a little much.......... so went to the gym and hit the weights

 

[Grady.J]

An hour of muay Thai, followed by 1:15 of backpack cardio with a 40lb pack.

 

[jmez]

Yesterday

3 rounds
8 kneeling strict press
8 1 arm KB press carry

Push press
4x6

21-15-9
Cal bike
KB swings 53#

21-15-9
Cal row
Burpees

21-15-9
Med Ball squat cleans 30#
200m sprint after each squat clean round

 

[mtwarden]

picked a flatish loop for a little speedier 5.5 miles

 

[D_Eightch]

Work to a heavy single Snatch


"King Louie"
2 Rounds
500m Row
50/35 Push-ups
400m Run
30 Russian KB Swings (70/55#)

 

[jmez]

3 rounds
15 second front squat hold
1 arm farmer carry

Front squats
3 @ 80%
1@85%
3 @80%
1@88%
3@80%
1@91%
10 back squats at 60% front squat max

2 rounds
500m row
15 power snatch 95#
500m row
15 OH squats 95#

 

[mtwarden]

wife declared date night soooooo just a quick bodyweight round robin 4 sets of 40 situps, 40 pushups and 10 pullups