Wod

[mtwarden]

5 miles (800') with my wife and Tiny Elvis on an atypical December day with 50 degree weather

 

[mtwarden]

strength train

squats 5/5/5+/amrap
bench 5/5/5+/amrap
pullups 20/20/20
dips 2 x 30
core

 

[sargent]

3 miles today.

 

[aks]

With a 40lb weight vest
1 mile ruck, 527ft elevation gain

 

[state637]

Conditioning
Move for 40 Mins try keeping HR between 24-26 beats per 10 seconds.

 

[sargent]

Wendler week 2 squats
incline bench
1 mile

 

[brca005]

3 miles with Chuck

Goblet Squat x30
KB Row x30
Push ups x50

 

[DoubleDown]

Emom x4 rounds

KB Deadlift
KB Bent-Over Row (L/R)
KB Hammer Curls
KB Single-Leg RDL
KB Upright Row
Russian Twists

90 sec break after each round

 

[state637]

Strength
Every minute, on the minute, for 3 minutes:

Snatch Balance + Overhead Squat @ 55-65% of 1RM Snatch

Followed by…

Every 2 minutes, for 12 minutes (6 sets of):

Snatch
*Set 1 – 1.1 reps @ 64-69%
*Set 2 – 1.1 reps @ 69-74%
*Set 3 – 1.1 reps @ 74-79%
*Set 4 – 1 rep @ 79-84%
*Set 5 – 1 rep @ 84-89%
*Set 6 – 1 rep @ 89+%

Conditioning
Every 3 minutes, for 12 minutes (4 sets of):

50 Foot Farmer Hold Walking Lunge
Bike 10 Calories

 

[sargent]

3 miles today.

 

[Jbark60]

Tuesday
Work up to heavy power clean 275
1-2-3-4-5-5-4-3-2-1 strict press 135
30 Double unders between sets 7:25

Wednesday
250 cals on echo in zone 2

Thursday
4-5-0 tempo back squat 250#
5 rounds
12 deadlift 155
9 hang power clean 155
6 30" box jump
6:50

 

[brca005]

5 rounds:
Goblet squat x15
KB row x15
-----------------
Walking lunges x10
Push ups x15
x2
-----------------
Goblet squat x15
Push ups x15
-----------------
KB swing x10
Handstand wall hold x10 seconds
x2

3 mile walk (1.3 miles with Chuck)