Wod

[mtwarden]

Waiting Hoping the wind dies down a bit,

Well that didn't work, 4 miles with my wife and Tiny Elvis in the wind

 

[sargent]

Wendler week 1 overhead press
incline bench
DB rows

 

[state637]

Strength
Back Squat
5 sets of 6 reps
Rest 2-3 minutes between sets

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

Conditioning
Three sets for max calories and reps of:
45 seconds of Bike/Row/Ski/Burpees
Rest 75 seconds
45 seconds of Wallballs or Single DB Thrusters
Rest 75 seconds
45 seconds of Double Unders/Single Unders/ Lateral Hops
Rest 75 seconds

 

[brca005]

Quick 15 min EMOM:
Min 1-Goblet Squat x20
Min 2-Squat Jack x20
Min 3-Pushup x20
Min 4-KB Swing x20
Min 5-One Arm KB Row x10/per side

 

[mtwarden]

6 miles (700') with Tiny Elvis on a gorgeous winter's day—mid 20's, no wind and sunshine!

 

[TripleJ]

3.3 mile round on assault runner

3 rounds
-10 (5R/5L) single arm KB front rack lunges with iso knee drive
-10 (5R/5L) KB RDL’s

 

[state637]

Strength
Every 90 seconds, for 18 minutes, complete (12 sets):
Push Jerk x 3

Build up through the 12 sets with good form. If your form starts to break down, go back down and stay there for the remainder of the sets

Conditioning
12 min AMRAP:
12 Chest to Bar Pull Ups or 6 Strict Pull-Ups OR 12 DB Bent Over Rows on each side
12 Alternating DB Snatches
12 Single-Arm DB Push Presses (Left Arm)
12 Single-Arm DB Push Presses (Right Arm)

 

[TripleJ]

20 minute AMRAP:
-20 cal C2 bike
-12 wall balls
-9 sit ups
-6 power cleans @ 65%
-3 bar MU

 

[InkedElkSlayer]

Everything with my vest on
Pull Up Ladders to 8

5 sets, no rest
OH Press- 45/95/115/135/135 x 10/8/6/6/6
Hex Bar Dead & Shrug- 60/110/150/200 x 3/6ea
Lateral Pull Ups- x 6
Decline Sit Up- x 15

3 sets
DB Arnold Press- 40s x 8
DB Shrugs- 70s x 6
Rear Delt & Lateral Raises- 10s x 10ea
Toes 2 Bar- 10

DB Clean & Press w/ 35s for 15
Farmer’s Carry with the fat 45lb bumper plates

 

[mtwarden]

8 miles (1200') with Tiny Elvis on a very crisp morning