Wod

[jmez]

"1775"
AMRAP in 60 minutes of:
17 power cleans 135/95
75 air squats
break down your bar and move it 200m one piece at a time.
Rebuild your bar, and start the next round.
- This will be done in a team of 2, one person working at a time

I'm going to do that one.

 

[PJG]

I'm going to do that one.

It's a lot of work, I enjoy this one, second time I've done it.

 

[mtwarden]

we woke up last night to a earthquake- little spooky

got a early 4 mile trail run in, 99 yesterday- cooling to 97 today

 

[D_Eightch]

I switched up my routine to gain some strength. Following the Conjugate method.

Today we:

Front rack 55% with 80# chains and monster bands (12sets of 2)

Deadlift 55% with double monster bands (8 sets of 1)

First two were all about speed

Heavy Rack pull from knee height (work up to 1 max lift)

Accumulate GHD Sit-Ups

followed up with 600 m reverse sled pull

 

[Ashy Larry]

Shew that reverse sled pull.

I caught a quick leg workout today

4x6 back squat
1x6 lunge squat, switch legs repeat
1x6 front squat
1x6 overhead squat
1x6 switching legs dumbbell lunges
2x8 lower back extensions
3x8 one leg extensions.

 

[nettereo16]

Nice 3 miles today, in the dark, once it was cool enough!

I did fling a bunch of arrows after work and my bow is shooting pretty good!

 

[jmez]

Tabata style work 20s rest 10sec
4 rounds
Max cal row
wall balls 20#
assault bike max cal
wall walks
ski erg cal
dumbbell clean and jerk 50#
single unders

 

[mtwarden]

got in a good (600' of gain) 3 miles w/ Tiny E before sunrise- we were the only ones at the trailhead when we arrived- probably a dozen vehicles when we left, 3-4 hours in the morning is all that is tolerable

 

[PJG]

 

[jmez]

Back squat
3 sets of 20. Last set should be 50% of 1 rep max

For time
800m run
21 deadlift 275#
800m run
15 power cleans 225#
800m run
9 shoulder to OH 185#

that sucked

 

[mtwarden]

got in a pretty epic trip yesterday w/ John (airlocksniffer here)- made a big loop just shy of 21 miles and 5000' of gain; went way high off trail for about 8 miles and then dropped down where we hit four different alpine lakes (and taking advantage of bringing a rod ) gorgeous scenery, little class 3 bouldering, some really pretty cutthroats, lots and lots of wildflowers, mountain goats w/ new kids and even a couple of ice cold IPA's waiting at the truck- life is good!

 

[nettereo16]

4.85 miles. 41 minutes. I'm improving but still hurting during

 

[mtwarden]

Cindy- 15 rounds; I always peter out on the pullups

Treat Cindy as an EMOM, one round every minute on the minute, bam 20 rounds.
Way to many people smoke themselves going too fast too early.

got 3.5 miles in with Tiny before sunrise; had a little extra time this morning, so took PJG's advice on "Cindy" and got 18 rounds in this time- slowly closing in on 20

 

[PJG]

20 miles on the mountain bike on Saturday, did the fire road at green mountain on Sunday.

Today

EMOM for 20 minutes:

2 snatch

 

[PJG]

Heck yeah, nice work.

got 3.5 miles in with Tiny before sunrise; had a little extra time this morning, so took PJG's advice on "Cindy" and got 18 rounds in this time- slowly closing in on 20

 

[jmez]

Find 5 rep max front squat

14 min AMRAP
5 Power cleans 135#
10 chest to bar
15 over box burpees ( no stepping)

Sent from my XT1254 using Tapatalk

 

[mtwarden]

got 3-ish miles in with Tiny E before sunrise- saw a spotted mule deer fawn, they spent 30 seconds staring at each other until mom shooed him on

 

[PJG]

for time:

800m run

60 pull ups

40 thrusters 95/65

20 calories AD

 

[TripleJ]

"Bell"


3 rounds for time of:

21 Deadlifts, 185/135 lbs

15 Pull-ups

9 Front Squats, 185/135 lbs

 

[mtwarden]

strength train this evening

squats 3x5
deads 3x5
bench 3x5
dips 3x20
pullups 3x12
core