Wod

[state637]

Open 12.1
7 min AMRAP
Burpees

 

[TripleJ]

10 minute alternating EMOM:
odds: 5 deadlifts @ 70%+
evens: 45 second dual KB front rack hold

10 minute AMRAP:
-6 alternating front rack barbell lunges (115#)
-12 front squats
-18 chest to bar pullups
-24 double-unders

 

[mtwarden]

10 miles (1300') with Tiny Elvis; little bit of postholing, but thankfully not a lot!

 

[brca005]

Upper body pump session

1 hour jiu jitsu

2.5 miles in the woods with Chuck (1.5 mile run, 1 mile cool down walk)

 

[mtwarden]

strength train this afternoon

dead- 5/5/5+/amrap @ 65/75/85/65%
overhead press 5/5/5+/amrap @ 65/75/85/65%
chin-ups 25-25-25
core

 

[state637]

Strength
Every 2:30, for 15 minutes (6 sets) of:
Back Squat

*Set 1 – 5 reps @ 70% of 1-RM
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 90%
*Set 4 – 3 reps @ 85%
*Set 5 – 5 reps @ 80%
*Set 6 – Max Reps @ 75%
(allow only one full breath cycle at the top of each rep)

Conditioning
6 Sets for time of:
Bike/Ski/Row 20/15 Cals or 15 Burpees
90 Second Plank Hold (if you come down from the plank, it does not count towards your 90 seconds - Accumulate time in plank)

 

[brca005]

5 rounds:
KB Dead
KB Swing
Suitcase carry

5 rounds:
Band OHP
KB Row
BW band around knees squat

2.2 mile walk with Chuck

 

[TripleJ]

Every 2 minutes for 12 rounds total (3x through)
1) 30 cal row
2) 2 rounds of 3 bar MU + 6 handstand PU + 9 air squats
3) AMRAP power snatches @ 70% (135#)
4) Rest



3 rounds:
-10 tempo GHD back extensions
-10 GHD reverse hypers

 

[mtwarden]

We're losing snow fast in town; too warm, too fast. Looks like the Big Belts though are adding a little snow to there's.

5 miles (700') with Tiny Elvis