Wod

[brca005]

Congrats on the bull and awesome experience!!!

 

[mtwarden]

@sargent congrats on the bull!

11 miles walking across the plains of Eastern Montana

 

[sargent]

3 miles
Wendler week 4 (deload) squats, overhead press, bench press, deadlift

 

[mtwarden]

13 miles today; heading home tomorrow—antelope numbers very thin

 

[state637]

Strength
For max reps:
90 Seconds Pulling of Choice*
90 Seconds Rest
60 Seconds Pulling of Choice*
60 Seconds Rest
30 Seconds Pulling of Choice*
30 Seconds Rest

Options in order of preference:
Ring Muscle Ups
Bar Muscle Ups
Chest to Bar Pull-Ups
Pull-Ups Pullovers
Bar Rows
Ring Rows
DB Rows

Conditioning
Complete as many rounds and reps as possible in 20 minutes ot:

200 Meter Run
10 Burpee Box Jump Overs
200 Meter Run
20 Dumbbell Box Step Ups (1 Dumbbell)
200 Meter Run
30 Alternating Dumbbell Snatches

Goal = 2+ rounds

 

[Jbark60]

10x every 4 minutes
300y shuttle run (2x50y, 2x100y)
30 air squats
all rounds complete in under 2 min fastest 1:40

 

[brca005]

1 mile walk with Chuck

10 rounds of 10:
Deads
Ring rows
Push ups
KB swings

3 mile walk

 

[sargent]

Wendler week 1 overhead press
bench press

 

[DoubleDown]

timed run
2 rounds: 5 box jumps, 5 KB OHP, 5 burpees, 40 ft bear crawl

Sandbag Shouldering 4×4, Weighted Pull-ups 4×5

AMRAP 10 min 5 box jumps, 5 Sandbag Bear-Hug Squats, 40 ft sandbag carry,10 dips

 

[state637]

Strength
Every 2 minutes, for 6 minutes (3 sets of)
3 Snatches + 1 Overhead Squat @ 69-74%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
2 Snatches + 1 Overhead Squat @ /4-/9%

Followed by...

Every 2 minutes, for 6 minutes (3 sets of):
1 Snatch + 1 Overhead Squat @ 79-84%

• Overhead squat only after the final snatch.
• *Perform each snatch as singles.

Conditioning
For max reps:

60 Seconds of Row or Ski

Rest 2 minutes

60 Seconds of Wall Ball Shots

Rest 2 minutes

60 Seconds of Russian Kettlebell Swings

Rest 3 minutes, then...


Every 5 minutes, for 10 minutes (2 sets of):

60% of Row/Ski Calories (performed during the max reps portion)

60% of Wall Ball Shots (performed during the max reps portion)

60% of Russian Kettlebell Swings (performed during the max reps portion)

*Use the 3 minute rest to calculate how many repetitions to perform during the 60% portions.

 

[Jbark60]

3x :45s pull up bar hang :45s handstand hold (against wall)
25min emom
1. 20 cal row
2. 8 DB Bench 70#
3. 20 cal ski
4. 5 strict pull ups with 3s negative
5. 5 strict handstand push up with 3s negative

 

[rharbaugh]

Yesterday 1 mile
Today 7 miles 650’

 

[mtwarden]

5 miles (500’) with Tiny Elvis; we got a pretty good dump of snow—5-6” in town, probably double (or more) in the mountains.

 

[mtwarden]

strength train this afternoon

squats 5/3/1+/amrap @75/85/95/75%
bench 5/3/1+/amrap @75/85/95/75%
pullups 25-25-23
dips 2 x35
core