Wod

[aron]

got another 7-ish miles in on the trails- extremely warm here today- 80 degrees, 20 degrees above average; I'm not a heat guy

What are you using to record the elevation?

 

[TripleJ]

100 Double Unders

-- then --

24 Front Rack Lunges

15 Pull-ups

18 Front Rack Lunges

12 Pull-ups

12 Front Rack Lunges

9 Pull-ups

6 Front Rack Lunges

6 Pull-ups

-- then --

100 Double Unders


135 lbs for lunges

 

[Cant hit em]

Work to 1x3 max front squat , 5 sec pause in the whole 12 sec at top then -10% 2x3 same pause

5 rounds
25 double unders (50 regular)
10 snatch 95lb


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[PJG]

 

[jmez]

800m run
30 power cleans #135
10 bar facing burpees
800m run
20 power cleans #175
20 bar facing burpees
800m run
10 power cleans #205
30 bar facing burpees

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[Jtelarkin08]

What are you using to record the elevation?

Apparently no one wants to answer that. I've ask it too


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[jmez]

I have an app called Map My Hike that tracks elevation change like that. Also measures time, splits etc. Nice app and it is free.

 

[PJG]

Pretty sure it's GAIA (gps app), I'm sure mtwarden just missed the question.

 

[mtwarden]

What are you using to record the elevation?

sorry- missed the post somehow those images are from a free software on runningahead.com- you trace your route out and it gives you a map and elevation profile- I've checked it against my gaigps app and they jive pretty closely- I can save the routes on runningahead and just click the calendar, choose a saved route and enter the time- pretty handy and let's me look how that run compares with past ones

 

[mtwarden]

weight trained on Friday evening- 3x5 w/ bench, squats, deadlifts, pullups, dips and core

yesterday took on a big route in the Elkhorns; didn't know if it would be doable with snow, but hit both Elkhorn and Crow Peaks- a 15-ish mile loop w/ a little over 4000' gain; 10-11 miles on snowshoes- wee bit sore today

 

[mtwarden]

ce easy 4-ish mile hike with my wife and Tiny Elvis- just what the legs ordered!

 

[D_Eightch]

Push/Pull Sequence
EMOM
Minute 1: 15 Deadlifts with 3 sec negative
Minute 2: Max HSPU in 60 sec
Minute 3: rest 1 min
Minute 4: 10 Deadlifts with 3 sec negative
Minute 5: Max HSPU in 60 sec
Minute 6: rest 1 min
Minute 7: 5 Deadlifts with 3 sec negative
Minute 8: Max HSPU in 60 sec
Recommended Percentages: 65%, 75%, 85-90%

Jump Shot
4 Rounds of AMRAP in 2 min
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
rest 2 min between rounds


The first set of Deadlifts was way too aggressive. I would suggest 50% or even 45% of a 1RM.

 

[PJG]

with a 12 minute clock:

1000m row

30 hang squat cleans 135/95

AMARAP burpees in time remaining

 

[mtwarden]

beautiful evening here- mid-60's and the sun shining; got 5.5 miles in on the trails- didn't feel particularly fast, but when I got back to my truck the watch said otherwise

 

[PJG]

4 rounds of:

30 walking lunges

25 t2b

20 kb swings 32/24

 

[mtwarden]

another 5-ish mile run on the trails- another gorgeous evening- high 60's sun and no wind- very nice!

 

[PJG]

AMRAP in 10 minutes of:

10 power snatch 95/65

50 double unders

5 bar muscle ups

BARBELL ENDURANCE


5 sets of:

power clean+squat clean+jerk

then,

EMOM for 12 minutes:

power clean+jerk

rest 1 minute

EMOM for 8 minutes:

squat clean+jerk ( try to go up every minute )

 

[D_Eightch]

Weston Lee
For time:
800 meter wall ball carry/run (20/14)
4 rope climbs
29 ring dips
4 rope climbs
29 burpee box jump overs (24/20)
800 meter wall ball carry/run (20/14)

1st LT Weston Lee lost his life fighting this war on April 29th, while on patrol in Northern Iraq and taking the fight to the enemy. Several friends and brothers that are currently deployed to Iraq that were close with Weston reached out in hopes we could honor him with his Hero WOD.

 

[mtwarden]

^ good deal

about 5.5 miles on the trails with a really "good" climb ; I've got a 20 mile trail race on Saturday so that's it for running this week- let the legs rest up some

 

[Jtelarkin08]

I have been trying to build an engine by doing more cardio than strength, so I have been taking some of the bar workouts and adding cardio.

So tonight I did "light/95#" DT "Run"

5 rounds for time 95# bar
400 meter run
12 Dead lift
9 Power clean
6 jerks

It sucked. Finished at 19:05


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