Wod

[jmez]

25 min alt EMOM
15 ass bike cals
5 power cleans 135#
15 wall balls 20#
10 box jumps (no stepping)
rest 1 min

 

[Cant hit em]

Garage with my daughter

2 mile run after for me

 

[mtwarden]

5 miles and 1100' of gain on snowshoes w/ Tiny Elvis; went to a less used trail where it was still snow instead ice

 

[Jonathan Hemlock]

2 mile hill run, starting to go a little faster
30 pushups 2m rest
25 pushups 8” decline 2m rest
20 pushups wide 2m rest
2 min plank

 

[mtwarden]

6 miles and 1300' of gain on snowshoes this morning w/ Tiny Elvis

this afternoon
squats 5/5/5 @ 75% of 1RM w/ a 3 second pause in the hole
bench 5/5/5 @ 75% of 1RM w/ a 3 second pause in the hole
pullups 3x15
dips 3x30
core

 

[Cant hit em]

1 mile run

Build to heavy 1x5 power clean
( touch and go , no dropping bar)

12 min amrap
3-6-9-12.......
Sand bag over shoulder #100
Toes to bar

5x50m sled push


Sent from my iPhone using Tapatalk Pro

 

[TripleJ]

Every 90 seconds for 5 rounds:
1 strict press + 2 push press + 3 push jerks; start @ 60% max strict press, work to a heavy set


10 minute AMRAP:
7 cal row
7 toes to bar
7 push press, 115 lbs

 

[Cant hit em]

1.5 mile run

Sumo deadlift build to heavy 4 rep
8-8-6-4
#365

4rds
15 deadlifts #185
30 sit ups
60 double under
*rest 1 min between rds*


Sent from my iPhone using Tapatalk Pro

 

[mtwarden]

4 miles and 700' with TE this afternoon- trails sucked- frozen slush foot depressions, BUT it's a good ankle workout!

 

[jmez]

5 rounds
15 cal bike
5 power cleans 135#
15 ski erg cals
5 front squats 135#

Sent from my moto g power using Tapatalk

 

[mtwarden]

4 miles and 900' with my wife and Tiny Elvis on some challenging trails

 

[TripleJ]

3.4 mile trail run with some buddies this afternoon. Definitely not in running shape right now.

 

[Jonathan Hemlock]

5.6 mile trail run with around 700’ gain and some slushy snow.

 

[*zap*]

Crushing my workouts, averaged 11 hrs a week the last 3 weeks.

 

[TripleJ]

EMOM x 10 Alternating
-5 Deadlifts @ 70%+
-10 (5/5) Single Arm KB Front Rack Box Step-ups (20")

10 Minute AMRAP:
6 Alt Front Rack Lunges 115 lbs
12 Front Squats 115 lbs
18 C2B Pull ups
24 DU

 

[mtwarden]

deadlifts 5-5-5 @ 75% of 1RM
overhead press 5-5-5 @ 75% of 1RM
lunges 3x30 yds
chinups 3x17
core

 

[Cant hit em]

1.5 mile run

Back squats 3x10
Build to a heavy 10 #275

15 min amrap
8 back squats #135 (from ground)
12 cal ass bik
16 db hang snatch

Group of 3 partners
60 sandbag over shoulder #100
( 20 each )


Sent from my iPhone using Tapatalk Pro

 

[mtwarden]

hmmm- didn't post Sunday (getting old!)

5 miles and 1100' on snowshoes w/ TE

 

[Jonathan Hemlock]

5 sets of 20 pushups w 2m rest
Narrow
18” decline
8” decline
Military
Wide (started failing by the end of this set)
8m alternating planks
Then shot a quiver at 8yds in my shop to see how different it felt.

 

[TripleJ]

Every 2 minutes for 12 rounds alternating
-30 cal row
-2 rounds of 3 bar MU + 6 HSPU + 9 air squats
-AMRAP snatches @ 135lbs
-rest