Wod

[TripleJ]

10 Minute Alternating EMOM:
-5 Deadlifts @ 70% + 10 Jumping Air Squats
-10 banded nordic curls

For Time:
30-20-10
-Row Cals
-Front rack lunges, 95 lbs
-Toes-to-bar

 

[mtwarden]

4 miles and 1100' of gain (in the first two miles) for Tiny E and I today; I should know better than to do my hill workout after squat day

 

[Cant hit em]

Back squats use 5rm for %
1x5@65%
1x5@70%
3x5@75%

Part 1
6 min emom
12 cals ass bike

Rest 1 min

Part 2
4 rounds
200m run
20 goblet squats #35 db



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[TripleJ]

EMOM x 14:
Min 1-3: 2 snatches @ 60%
Min 4: rest
Min 5-7: 2 snatches @ 70%
Min 8: rest
Min 9-14: build to a heavy single

3 rounds for time:
12 power snatches, 95 lbs
6 BMU
250m run

 

[mtwarden]

4 miles and 700" of gain this afternoon for Tiny E and I

 

[AK Troutbum]

5 miles and 2,000’ elevation gain.

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[Cant hit em]

Push press
5@65% 5@70% 3x5@75%

4 rounds
3 min amrap
4 shoulder to oh
10 toes to bar

Rest 1 min between 3 min rds

300 cal row



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[Jonathan Hemlock]

4 mile run with stairs and 350’ gain

 

[Farmingdale's Finest]

Jump rope for ten minutes

Single arm KB swings 10,8,5
Goblet squat. 10,8,5
Deadlift to upright row 10,8,5
Bent over rows 10,8,5 each side
One arm Farmers carry each arm 100 yards 3x

One minute rest between sets.

Will do a 30 minute spin class tonight.


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[jmez]

Murph prep
800m run
20 rounds
2 strict pull ups
4 push ups
8 air squats
200m run

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[mtwarden]

4 miles and 900" for Tiny Elvis and I; packing up for a couple more days in the Bob

 

[Cant hit em]

Deadlift use 5 rep max for %
5@65%-5@70%-3x5@75%

14 min amrap
3 deadlift #275
10 burpee
10 reverse goblet lunge #53 kb
100m run

100 cal ass bike



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[TripleJ]

Every 2 minutes for 12 rounds alternating:

-30 cal row
-35 wall balls
-AMRAP power clean & jerk @ 75%
-rest

 

[mtwarden]

 

[TripleJ]

A little Murph prep this morning...

For time:
800M run
99 Air Squats
66 Push-ups
33 Pull-ups
800M Run
33 Pull-ups
66 Push-ups
99 Air Squats
800M Run

30 minute Time Cap

 

[AK Troutbum]

5 miles, 2500’ elevation gain, and lightly snowing in the high country at 3200’.

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[Jonathan Hemlock]

5 mile trail run with around 350’ gain

 

[TripleJ]

EMOM x 8:
1 Front Squat + 2 Push Jerks @ 75%



12 Minute AMRAP:
150m run
10 Shoulder to Overhead 115 lbs
10 cal row
10 Alternating single arm dumbbell hang clean & jerk 50 lbs

 

[Cant hit em]

15 min
Build to 1 rep max Clean


Chief
3 min amrap x 5 , 1 min rest between rds
3 power cleans #135
6 push up
9 air squat





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[mtwarden]

two days- 36 miles (15 on snowshoes), 8900' of gain/loss; I'm a whupped pup!