Wod

[mtwarden]

it's been a over a year since I've done it, so figured it was about time

 

[Cant hit em]

Emom for 10 min
front squat w/2 sec pause in the hole

Then
10 power clean 10 burpee 50 dubs
8 pc 10 burpee 40 dubs
6 pc 10 burpee 30 dubs
4 pc 10 burpee 20 dubs
2 pc 10 burpee 10 dubs
#135 pc*


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[molliesmaster]

Tuesday 2/13/18

FT:
800m run
21 deadlifts 135lbs
800m run
15 deadlifts
800m run
9 deadlifts
800m run

 

[jmez]

15 minute AMRAP
15 hang cleans 135#
21 cal assault bike (30 on air dyne)
15 chest to bar
60 double unders

 

[mtwarden]

3.5 miles on the trails with my wife and Tiny E; have to admit- a little sore from Murph

 

[Grady.J]

Back from camping, time to sweat out the smokies and marshmallows.

1 hour of backpack cardio, 45lb pack.

 

[TripleJ]

Back from ski trip to Utah...

4 Rounds for Time

400M Run
10 Weighted Burpee/Box Step-ups (2 x 50LB Dumbells, 24" Box)

 

[mtwarden]

^ sounds like fun- the ski part, not the workout

 

[jmez]

3 mins
21 cal row
21 over rower burpees
max OH squats in time remaining 75#

3 min rest

18 cal row
18 over rower burpees
max OH squat 95#

3 min rest

15 cal row
15 over rower burpees
max OH squat 115#

3 min rest

12 cal row
12 over rower burpees
max OH squat 135#

Score is total number of OH squats
I did front squats

 

[mtwarden]

I’ve never tried an overhead squat, seems like it would be tough

 

[jmez]

I wouldn't recommend just trying one. It is a complex movement and takes a lot of strength, balance and mobility through the torso and shoulders. It is a really, really good way to injure a shoulder. I've got some shoulder issues that don't bother me if I take care of them. I won't even do OH squats with a 45# bar.

 

[mtwarden]

I'll stick with squats and thrusters

Tiny Elvis and I got 4 trail miles in and as many snow squalls- it's really snowing now; I'm pretty sure this weather will break by May :4:

 

[Monitercreek]

For time
50 cal row
40 KB swings 50#
30 Jerk Press 95#
40 KB swings
50 cal row

 

[Monitercreek]

Yeah I thought my shoulders were getting better but those DB snatches and push presses the other night did a number on mine.

 

[Cant hit em]

Snatch complex use % of 1 rep max
1 power position x 1 from below knee x 1 from ground = 1 rep
1x1 65%
1x1 70%
3x1 75%

8 min amrap
8 Thrusters #135
8 T2B

Rest 3 min

8 min amrap
16 wall balls #20
16 sit ups



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[TripleJ]

I’ve never tried an overhead squat, seems like it would be tough

It's been a 6+ year process for me, slowly getting a little better and more flexible week by week. I still have to warm up and mobilize really well before I undertake them. In order to progress in Olympic lifting (especially the snatch) it's a necessary skill to acquire, but it still feels awkward as heck more often than not. Squats and thrusters will work mostly the same muscles with less hassle and shoulder strain...

 

[TripleJ]

"The Chief"

5 Rounds for Total Reps:

3 Minute AMRAP...
3 Power Cleans, 135 lbs
6 Push-ups
9 Air Squats

1 Minute Rest between Rounds

Quad destroyer

 

[mtwarden]

4 miles with Tiny E; about 10 degrees and 8" of additional snow- doesn't seem to slow Elvis down, I think he has some pine marten in him

 

[Cant hit em]

10 min emom
Even minute = 5 power cleans@75% of 1 rep max
Odd minute =30 dubs

13-11-9-7-5 for time
Chest to bar
Power snatch #115

27-21-15-9 not for time
Weighted sit up
Good morning w/empty barbell


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[Monitercreek]

WOD for today had about 500 ft of weighted walking lunges so I opted for my own. Went shed hunting and walked a ton. Didn’t find any but it was 65 degrees and I was in the woods. Best WOD in weeks!!!!