Wod

[mtwarden]

messed up, should have brought snowshoes! instead Tiny Elvis and I post holed most of our 6 miles

 

[mtwarden]

strength train this afternoon

deadlifts 5/5/5+ @ 65/75/85% of 1RM
overhead press 5/5/5+ @ 65/75/85% of 1RM
mtn lunges 3x10 (each leg)
chinups 24-24-21
core

 

[TripleJ]

8 rounds for time:
1 clean & jerk @ 185 lbs
5 bar MU
1 clean & jerk 185 lbs
200m row

 

[mtwarden]

4 miles skiing with my wife and Tiny Elvis (he doesn't actually ski )

 

[Lelder]

Walked my basement stairs 10x and then 10 box step ups per leg each with 25lb pack.
Repeated stairs and step ups til I completed 50 of each

 

[Cant hit em]

4 sets
10 Incline db press
10/10 banded lat pull downs
15 db pass throughs

15 min amrap
1 renegade row #50’s
2 box jumps
4 db front rack lunges
12 sit ups
Increase every round
rows by 1 - box jumps by 2- lunges by 4 - sit ups stay 12


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[TripleJ]

20 Minute AMRAP:
-3 snatches @ 135 lbs (60%)
-12 push ups
-12 sit ups
-21 air squats

 

[mtwarden]

0 right now, with the windchill -17 soooooo.....

4 miles on the dreadmill alternating between 1 and 15 degrees and according to a calculator netting me about 5000' of gain- which it felt like!

 

[Cant hit em]

Back squats build to heavy 5 rep
1x5 #335

12 minute clock
5 rounds
10 target burpee’s (6” above reach)
20 wall balls

Into
Max ass bike cals with remaining time
9 cals

 

[TripleJ]

12 Minute alternating EMOM:
-5 deadlifts @ 70% (275#)
-10 single arm KB front rack lunges 53# (alternate arms each round)

AMRAP:
50 seconds on/10 seconds off (alternating)
-russian KB swing (heavy)
-burpees onto a plate
-max cal echo bike
-shuttle run 50'
-rest

 

[mtwarden]

windchill was a frosty -24F; getting to be a regular at the gym now

squats 3/3/3+/10 @ 70/80/90/70% of 1 RM
bench 3/3/3+/10 @ 70/80/90/70% of 1 RM
pull-ups 20-20-20*
dips 2x30
core

jumped on the dreadmill for 4 miles, 3 miles at 10% incline

 

[Ram94]

windchill was a frosty -24F; getting to be a regular at the gym now

squats 3/3/3+/10 @ 70/80/90/70% of 1 RM
bench 3/3/3+/10 @ 70/80/90/70% of 1 RM
pull-ups 20-20-20*
dips 2x30
core

jumped on the dreadmill for 4 miles, 3 miles at 10% incline

I hear you. It’s been a long 2 week cold snap in northern Alberta.
-48C (-54F) with the wind this morning. Inside workouts only when it’s this cold.

 

[mtwarden]

I hear you. It’s been a long 2 week cold snap in northern Alberta.
-48C (-54F) with the wind this morning. Inside workouts only when it’s this cold.

I think last year I was forced into the gym maybe three or four times the entire year, the last two months it's been triple that! Good news is we start to moderate in a couple days getting back into near normal temps

 

[sargent]

3 miles today.

 

[Lelder]

2.5 mi on a treadmill hill program
Progressively steeper from 2 to 12 degree slow speed is brutal on the hips and the mind lol

 

[Cant hit em]

Build to heavy power clean
1x5 #225

10 min amrap
10 weight plate ground to overhead #45
3 hang power clean #155
100m run
3 hang power clean #155
5 rds

2 min rest

For time
40 wp ground to oh #45
12 hang power clean #155
400m run
12 hang power clean #155
7:02

 

[jmez]

10 rounds
250m row
15 abmat sit ups
10 box jump overs
10 KBS 53#
5 strict pull ups

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[TripleJ]

8 Minute Alternating EMOM:
-5 Bench Press @ 75-80%
-10 Bent over Dual DB Rows

15 Minute AMRAP:
250M Suitcase Carry 70# KB (switch arms as needed)
250M Run
25 Sit-ups

 

[jmez]

Back squats build to heavy 5 rep
1x5 #335

12 minute clock
5 rounds
10 target burpee’s (6” above reach)
20 wall balls

Into
Max ass bike cals with remaining time
9 cals

This. I got 16 cals. That was ugly.

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[sargent]

2 miles.