Wod

[mtwarden]

strength train

deadlifts 3/3/3+/amrap
oh press 3/3/3+/amrap
weighted lunges x 2
chin-ups 25-23-20
core

 

[brca005]

4 miles with 50# pack in the woods

 

[sargent]

1 mile today.

 

[state637]

Strength

Front Squat for load:

#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps

 

[Jbark60]

Friday
5x8 bench press 195 superset with triceps dumbbell extension 5x10 45#
2 min work 2 min rest x 5 rounds AMRAP
3,6,9,12,15,18,21,24...
Thruster 95
Pull up
I got 16 thrusters in round of 27

Sunday
7 rounds
30 air squats
15 toe to bar
30 air squats
15 ghd su

 

[mtwarden]

4 miles (400') with Tiny Elvis this morning

 

[brca005]

Just 100 total KB snatches

 

[state637]

Conditioning
Three sets for max calories/reps of:

4 Minutes of Rowing

3 Minutes of Assault Bike

2 Minutes of Burpee Box Jump-Overs or step ups

1 Minute of DB Thrusters

Rest 5 minutes

 

[bow_dozer]

Warm up: 1 Mile at 2.5% 6mph

3 rounds
1 min assault bike all out , 1 min active rest
1 min ski erg
10 weighted squats
10 pushups.

Cool down. 10% incline @ 3mph for 5 min.

 

[Jbark60]

Bench Press 4x2@235

Death by
1. Single DB Overhead lunge 50# 2 steps
2. Alternating DB Snatch 50# 2
Made it to 16 lunges in round of 26

 

[mtwarden]

5 miles (700') with Tiny Elvis. Snow in the mountains, but none in town—still a chance of a white Christmas, but odds are dropping quickly

 

[bow_dozer]

45 min on the stair climber

 

[brca005]

3 rounds of 7R/7L:
KB row
KB clean
Front rack squat
Snatch

2 rounds of 5R/5L:
KB row
KB clean
Front rack squat
Snatch

1 round of 3R/3L:
KB row
KB clean
Front rack squat
Snatch

 

[Jbark60]

8x3 touch and go squat snatch 145

10min AMRAP
5 overhead squats 115
10 deadlift 115
20 jumps over bar
8 rounds plus 4 deadlift

 

[mtwarden]

5 miles (500') with Tiny Elvis. Merry Christmas everyone!

 

[sargent]

Wendler week 3 deadlifts
incline bench press
pullups/chinups
2 miles with a 30# pack today.

 

[sargent]

2 miles today. Merry Christmas!