Wod

[TripleJ]

Front Squats: 3 - 3 - 3 - 1 - 1 - 1 Working towards a 1 rep max



8 Min AMRAP:

10 x Shuttle Sprints, 30'

15 x Jumping Alternating Lunges

 

[mtwarden]

am- 200 yards lunges and 4x50 air squats

pm-2.5 mile run for Tiny and I- we went a little faster and cut the run a little shorter due to a blinding snowstorm

 

[jmez]

5:00 AMRAP
21 KBS 53#
21 Front squats 115#
15 cal assault bike
15 KBS
15 Front squats
10 cal assault bike
9 KBS
9 front squats
5 cal assault bike
Start over if you finish this in 5 min (good luck with that)

5:00 rest

5:00 AMRAP
Repeat the above except front squat weight drops to 95#

 

[Cant hit em]

Strictt press , work to 90% of 1 rep for 2x3

For time
20 power snatches #115
20 bar facing burpee
20 overhead squats #115
20 bar facing burpee
20 power clean #115

Superset x3
10 dips
5 bb row
12 plate raise


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[TripleJ]

10 Rounds for Time:

12 x Calorie Row

5 x Deadlifts 275 lbs

5 x Strict Handstand Push-ups

 

[mtwarden]

Tiny Elvis and I got 3 miles in this evening- a balmy 14 degrees and 6" of fresh snow; we'd have to rub up against the sun for a couple of days to not have a white Christmas

 

[jmez]

"Whitten"
5 rounds
22 KBS 70#
22 box jumps
400 m run
22 burpees
22 wall balls 20#

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[TripleJ]

6 Minute AMRAP

50 x Double-unders
3 x Ring Muscle-ups


2 Minute Rest


6 Minute AMRAP

6 x Power Cleans 135 lbs

100M Run

 

[mtwarden]

4 miles on the snow filled trails (~6") this evening with my wife and Tiny Elvis- chilly- mid teens, but no wind whatsoever, so actually pretty nice

 

[Cant hit em]

Work to 1x3 rep max split jerk off the rack. 3 sec hold in catch position

Then
every 90 sec for 15 min (10rds)
Score is HSPU reps
100 m sprint
7 dead lifts #185
Hspu max reps

Superset x 3
45 sec bilateral farmer carry
5 good mornings
30 med ball twists



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[mtwarden]

went to the gym this evening- squats 3x5, bench 3x5, dips 3x25, pullups 3x10, core

 

[Cant hit em]

Back squats work 80% of 1 rep max for 2x3
#295

12 min amrap
10 db lunges #50 db’s
8 situps
6 s2oh #50 db’s
4 db box step overs #50 db’s
8+1

1 mile run w/humanx vest #20


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[mtwarden]

I broke through the 1900 mile mark today with the help of Tiny Elvis! 4.5 miles on a sunny, but single digit day- Tiny E is sporting his new down jacket

 

[mtwarden]

2.5 miles with my wife, grandkids and Tiny Elvis- chilly at 8 degrees

Merry Christmas everyone!

 

[mtwarden]

2 chilly miles with Tiny E early this morning; strength train when I got back home- deadlifts 3x5, overhead press 3x5, chinups 3x12, dips 3x25, core

 

[jmez]

27-21-15-9
Wall balls 20#
HPSDL 75#
Box jumps (no stepping)
Push press 75#
Row calories

 

[mtwarden]

5.5 miles in some very cold conditions- single digits is very nearing my threshold for running outside

 

[TripleJ]

Tempo Deadlifts, 3 seconds down, 1 second up

3 - 3 - 3 - 3 - 3 - 3



Every 3 minutes for 12 minutes/4 rounds

20 calorie row

20 Jumping Squats

10 Box Jumps, 24"

 

[jmez]

Find max of 3 position squat clean
High hang, hang and squat clean without putting the bar on the ground

3 rounds
15 chest to bar pull ups
12 lateral over bar burpees
9 squat cleans 135#

 

[mtwarden]

well you know it's been cold when 14 feels pretty decent 5.5 miles on snow filled trails

if you're wondering about Tiny E, he has been going earlier in the day with my wife- she has the week off