Wod

[mtwarden]

5 miles (900') with Tiny Elvis on a much more pleasant day

 

[brca005]

3 rounds (24kg kettlebell):
30 seconds on/15 seconds off:
R clean and press
L clean and press
Push up w/2 second hold on bottom and exploding up
R suitcase dead
L suitcase dead
Alternating jump lunge
Burpee to KB row

10 burpees x5

 

[Squirrel Master]

It was 22 degrees with almost a 1/2'' of snow here today, which was absolutely terrifying. So I got in 30 minutes on the treadmill and Wendler week 4 deload deadlifts with some pullups and sit ups thrown in..

 

[InkedElkSlayer]

Up around 0400 this morning to fit in a quick interval run on the treadmill.

My youngest went out hiking and checked a couple cameras. He picked up a couple WT deer sheds and found our bull moose. Didn’t need snowshoes. I will get out Friday and/or Sunday to look for some horns.

 

[InkedElkSlayer]

Everything with my vest on
Pull Up Ladders to 8

5 sets, no rest
Hanging Clean & Press- 45/95/115/135/135 x 10/8/6/6/6
Hex Bar Dead & Shrug- 60/110/150/200/200 x 5/10ea
Lateral Pull Ups- x 6
Decline Sit Up- x 15
25in Box Step Up- x 10ea

2 sets
DB Arnold Press- 40s x 8
DB Shrugs- 70/75s x 6
Rear Delt & Lateral Raises- 10s x 10ea
1 arm Deadhang

DB Clean & Press w/ 35s for 21
Farmer’s Carry with the fat 45lb bumper plates

 

[state637]

Conditioning
For Time:
Row 1000m
100 Double-Unders
Bike 50/35 Cals
25 Strict Handstand Push-Ups
Bike 50/35 Cals
100 Double-Unders
Row 1000m

 

[TripleJ]

6 minute EMOM:
6 alternating barbell front rack lunges w/ iso knee drive

Every 90 seconds for 5 rounds:
12 x double DB hang power cleans


7 minute AMRAP:
-12 skater hops
-8 hang double DB hang cleans
-4 bar MU