Wod

[mtwarden]

this morning 200 meters of lunges unbroken- doesn't seem to be getting any easier

this evening Tiny E and I got 4-ihs miles in a fresh snow

 

[PJG]

Yesterday
10 minute EMOM
snatch, try to increase weight each minute to 1RM at the end.

Then

As far as possible in 15 minutes
27 cals AD
9 C2B
3 squat clean (135-155-185-205-225)

Today
5k

 

[mtwarden]

3-ish miles with the grandkids- nice and easy

 

[mtwarden]

got a nice brisk (low 30's) 9-ish mile run in with a buddy in Missoula- big elevation gain (and then descent); ton of elk sign up there!

when I got back took the grandkids out for 3-ish mile hike, my granddaughter got "noculars" for her birthday- checking out some mallards

 

[mtwarden]

Tiny Elvis was boarded over the night and not overly happy about the whole thing, so took him out for a fast 3-ish miles- he's feeling much better now

 

[PJG]

AMRAP in 7 minutes of:

3 power cleans 165/115

10 wall balls 20/14

rest 2 minutes

then,

AMRAP in 7 minutes of:

3 power cleans 165/115

10 wall balls 20/14

And

1) 4x2 clean pull + squat clean + split jerk
2) squat clean + split jerk @
70-65-75-70-80-75-85-80-90-85-90
3) 3x4 clean pull @ 115%

 

[mtwarden]

Tiny Elvis got 5 miles in today and saw his first elk!

 

[PJG]

4 rounds of one minute stations for max reps of:

pull up

s2oh 95/65

box jump 24/20

walking lunge

rest

 

[Ashy Larry]

~9 miles with a light pack

 

[mtwarden]

strength training- Wendler week two: deadlifts and overhead press

w/ 3x50 meter weighted lunges, 3x10 pull-ups, 3x30 dips and core

 

[PJG]

POWER HOUR

Smolov Week 5, Day 1

4x4 walkinglunge @75%

3xME push up


BARBELL ENDURANCE

3 sets of:

power clean+hang power clean+front squat+jerk

3 sets of:

hang power clean+front squat+jerk

then,

EMOM for 16 minutes of:

2 hang power cleans+front squat

 

[mtwarden]

did four sets of 50 air squats this morning at work; this evening Tiny E and I got 4-ish miles in- 65 degrees, really nice

 

[TripleJ]

Every 1 min for 10 mins:
5 Banded Deadlifts, 50% 1RM


Followed by...

4 rounds of:
15 Row Calories

10 Burpees

10 Wall Balls

Rest 1 min

 

[mtwarden]

Tiny Elvis got a nice 4-ish miles in this evening; another glorious fall evening!

 

[TripleJ]

4 Rounds for time...


800M Run

2 Minute Rest




Then...

Find 3 rep bench press max

 

[PJG]

POWER HOUR

Smolov Week 5, Day 2

3x20 back extension

2x ME push press 95/65-75/55

 

[PJG]

And

 

[mtwarden]

got one mile in the Minneapolis airport- not much elevation gain, no snow and no sign of elk

 

[PJG]

4 mile run

 

[mtwarden]

8 miles on the old Erie Canal- cool temps, perfectly level and low elevation made for a pretty good run