Wod

[PJG]

Strength:

Deadlift 3 x 15

*Goal is heavy, smooth, unbroken sets.



Conditioning:

7 rounds for time



Row 150 m

5 Power Clean & Jerks (155/105)/ on-ramp: (95/65)

5 Handstand Push-ups/ on-ramp: Box HSPU

Rest 60 sec. b/t rounds

 

[mtwarden]

20 sets of 20 pushups, 20 situps, 5 pullups- 35 minutes; little tough at the end

 

[jmez]

Find a 3 rep max on push press

70% of 3 rep max
1 min AMRAP

10 rounds for time
3 Power cleans 185#
3 muscle ups

 

[mtwarden]

5 miles in a snowstorm

Merry Christmas everyone!

 

[Brandon Pattison]

Cutting firewood and WWE-ing a logsplitter.


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[slick]

Cutting firewood and WWE-ing a logsplitter.


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Also WWE mattress's around in a move today.

 

[mtwarden]

a tough 5-ish miles on snowshoes yesterday; hoping to get 5-ish after work (hopefully sans snowshoes!)

 

[D_Eightch]

"TWO WOD TUESDAY"
3 Rounds
500 M Row
12 Push Jerk(155#)
15 TTB

Rest

"Cash Out"
8 Rounds
Max Cal on AirDyne
:15 Sprint
:45 Rest

 

[PJG]

2 min. of LB trap smash
30 Banded Pull Aparts (laying face up on floor)

Strength: 5 x 4 Push Jerk @ 75% 1RM
*2 min. rest b/t rounds

For time:
5-4-3-2-1
Muscle-up/ on-ramp: 3 x jumping pull-up
*after each round Row 20/15 calories

 

[mtwarden]

6-ish very tough miles "running" yesterday evening


My "run" yesterday evening went like this- left snowshoes in truck as trail looked packed, put microspikes on and headed out - temp wasn't too ba (upper 20s), but the wind was 20-ish mph, gusts to near 40. The trail was packed nicely for about a mile and was out of the wind as well, started wrapping around the mountain and wind picked up and the trail started to get blown in, got to my junction and wanted to continue around the mountain, but the trail was obliterated. Soooo... I headed down to the bottom of the draw losing all the elevation I had gained. At the bottom I was out of the wind and the trail was better packed, but was going to add a mile or so to the run (and more elevation), as I climbed the trail became less packed and the wind was again blowing the trail in. I was about half way up the draw and had to put my lamp on, the trail became fainter and fainter and soon found myself off the trail. I continued up the draw post holing in snow up to my thigh. I could see the saddle I needed to reach and struggled on. Now added to the deep snow was a bunch of blow down to negotiate I finally made it to the saddle and hit the trail again, the wind was rough up high and had numerous drifts to buck, but at least I was headed down.

When in doubt, bring the snowshoes!

 

[PJG]

as far as possible in 12 minutes of:

10 hang squat cleans 95/65

15 wall balls 20/14

10 hang squats cleans 135/95

15 wall balls

10 hang squat cleans 155/105

15 wall balls

10 hang squat cleans 185/125

15 wall balls

10 hang squat cleans 205/135

15 wall balls

10 hang squat cleans 225/155

15 wall balls

BARBELL ENDURANCE



3 sets of:

3 TnG power snatch+3ohs

2 sets of:

squat snatch+hang squat snatch

then,

EMOM for 20 minutes:

power snatch+hang squat snatch

 

[jmez]

15 min EMOM, alternate
5 power clean
3 squat clean
2 squat clean thrusters
Increase load after every third round

Chipper
50 cal row
40 abmat situps
30 KBS 70#
20 Goblet squats 70#
10 muscle ups bar or rings

 

[mtwarden]

while temps were decent yesterday evening (20's), the winds were not- 30 mph with gusts to 50 5 miles on the treadmill

 

[PJG]

5 rounds of:

20 walking lunges

100m run

10 t2b

 

[Cant hit em]

Made this up in preparation for Train to Hunt

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[mtwarden]

^ looks good

got in 4.7 miles in the hills- some of the trail was packed and was fine to run, other stretches were completely blown in and a post holing affair- definitely adds to the difficulty (and time)

going to take a rest day today

 

[mtwarden]

Saturday got 6-ish miles in with a buddy in Missoula- mix of snow packed running and post holing

I normally start the year out w/ a "year run" ie 2013- 13 miles, this is the first year I couldn't do that- wind chills were below 0 I got 7 miles in on the treadmill, no way could I stomach 17!

 

[PJG]

for time:

50 calorie row

50 burpee box overs 24/20

50 wall balls 20/14

50 DB snatch 45/30

 

[mtwarden]

had today off work so got 3.5 miles in on the treadmill and strength trained

warm-up
squats 5/5/5
bench 5/5/5
overhead press 5/5/5
dips
core
pullups

 

[PJG]

"fran"

21-15-9

thruster 95/65

pull up