Wod

15 miles skiing into (and out of) a Forest Service cabin; pulling a pulk definitely adds to the burn :)

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That's a beautiful gym, I'm jealous.
 
Wendler week 4- squats 3x5, bench 3x5 week 4 is a deload week with pretty light weights so added a bit more in my other exercises- pullups 5x10, dips 5x25, core 5 sets of incline situps, leg raises and back extenions
 
well with the day off, the sun shining and the temps in the upper 20's- Tiny E and I couldn't resist and we got 4.5 miles in on the trails
 
Squat Snatch:
1 - 1 - 1 - 1 - 1 - 1


Clean & Jerk:
1 - 1 - 1 - 1 - 1 - 1


Back Squats
2 - 2 - 2 - 2 - 2 - 2
 
I gave Tiny E the evening off :) got a good hill workout in- about 2000' of gain in 5 miles of running
 
For Max Reps:

4 Minute AMRAP:
20 Calorie Row Buy-in
5 Burpees over Bar
5 Push Press, 95 lbs

2 Minute Rest

4 Minute AMRAP:
20 Calorie Row Buy-in
5 Burpees over Bar
5 SDHP, 95 lbs

2 Minute Rest

4 Minute AMRAP:
20 Calorie Row Buy-in
5 Burpees over Bar
5 Push Press, 95 lbs

2 Minute Rest

4 Minute AMRAP:
20 Calorie Row Buy-in
5 Burpees over Bar
5 SDHP, 95 lbs
 
Tiny Elvis, my wife and I got 3.5 miles on the trails this evening- snow is not going anywhere- no way you could venture onto the trails without some traction devices on- trails are either heavily packed snow or ice
 
2.75 mile trail run with the bird dog pup. She was fine, I was still sore from some weighted lunges on Monday’s workout.


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5min AMRAP
100 double unders buy in
12 front squats 95#
4 burpee box jump overs

rest 5 min

5 min AMRAP
100 double under buy in
8 front squats 115#
4 burpee box jump overs

5 min rest

5 min AMRAP
100 double under buy in
4 front squats 135#
4 burpee box jump overs
 
20 min AMRAP partner WOD
7 KBS 70
3 50 foot shuttle sprints
7 assault bike calories
3 50 foot shuttle sprints

Complete full round then partner goes

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Partner WOD
15 min amrap alternating rounds
200m run
12 front squats 135p
5 min rest
15 min amrap
40 box over burpees
50 KB swing (me rica) 50p
60 wallballs

That was a tough one......
 
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