Wod

[jmez]

Wendler week 1 squat
5@65%
5@75%
5+@85%

"Fran"
21-15-9
Thrusters 95#
Pull ups

The she devil

Sent from my XT1254 using Tapatalk

 

[mtwarden]

^ Fran is a rough one!

Tiny E and I got out for 3 miles early; smoke is back, but at the moment only in the orange- we've now burned a million acres

 

[jmez]

Wendler week 1 bench press, I skipped that

For time
12-9-6-3
Power snatch 95#
Burpees

10 min Alternating EMOM
12 GHD situps
40 double unders

5 rounds
5 pull ups
10 jumping lunges
15 abmat situps

 

[Ashy Larry]

3x10 wide bench
3x8 close grip bench
3x8 chest flies
4x5 pull-ups
4x5 chin ups
10-8-6-4 shoulder press
4x8 back flies.

 

[mtwarden]

Tiny E and I were up early for 3-ish miles, little smoky, but could be worse

 

[jmez]

Wendler week 1 deadlift

12 min AMRAP
Buy in 1 min handstand hold, cumulative (keep track of time held until you reach 1 minute)
In remaining time
12 handstand push ups
12 pull ups
24 GHD sit ups

 

[Ashy Larry]

~9 miles with a light pack on the trails.

 

[mtwarden]

smoke was a little better this morning (Moderate); Tiny E and i got 3-ish miles in early

here he's showing off his x-ray vision

 

[jmez]

Wendler week 1 strict press

3 rounds
30 seconds on each exercise then rest 30 secs and move to the next
Battle ropes
Farmer carry 70# each hand
Tire flip jump through 445# tire (flip the tire, jump in middle and jump out)
Tire strikes with sledge hammer
Ski Erg
Back rack bar lunges 135#

After the WOD 4 of us then did an Indian Tire Flip 100m out and back with the 445# tire

 

[mtwarden]

I looked up Wendler, looked pretty good- I think I might give it a go- getting to be time for a little change

 

[jmez]

It is a really good strength building program.

 

[mtwarden]

unfortunately we are solidly in the Unhealthy for All Groups with smoke, so went to the gym and got 4.5 miles on the treadmill and strength trained: 3x5 squats, bench, standing press with pullups, dips, core

I need to figure out all the weights for Wendler, will have to bring a notebook to get started

 

[mtwarden]

smoke better to today, got a 12 mile run in early and then took Tiny E out for 4 more

51 miles this week- that's a big week for me

 

[Ashy Larry]

185lbs

Saturday- hunting season baby! 1 mile up and 1 mile down with ~35lbs

Sunday- ~6 miles with light pack

 

[mtwarden]

Tiny E and I up early for 3-ish miles, we weren't the only ones up (a bunch of mule deer does and fawns)

View attachment 57226

 

[jmez]

Wendler Week 2 squats

9/11 Tribute
2001m Row or 2001m Run
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (70# / 54#)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run

 

[mtwarden]

Tiny E and I up early for 3-ish miles, took a faint trail I'd been eyeballing for awhile- there is a reason it was faint, was chocked with blowdown and other obstacles, we know now

 

[mtwarden]

Wendler Week 1 squats & bench- I'm realistically only going to be lifting twice a week, so I've combined squats and bench and then next workout deads and overhead presses

in addition- pullups 2x12, chinups 2x12, core

 

[mtwarden]

after getting smoked out this morning, Tiny E and I got 4 miles in after work- it cooled 11 degrees in an hour- come on cold front!

 

[jmez]

Yesterday

Wendler week 2 dead lift

"JT with abs"
21-15-9
Handstand push ups
Toes 2 bar
Ring dips
Abmat sit ups with 30# med ball
Pushups