Wod

[molliesmaster]

Thursday 2/15/18

5k Trail run with the pup.

 

[molliesmaster]

Friday 2/16/18

Sled Drag: 45lbs plates + sled weight
200m 1 plate
200m 2 plates
200m 3 plates
200m 2 plates
200m 1 plate

DB Shoulder Press
5x10x50lbs

 

[Cant hit em]

Back squats
1x7@70%
1x5@75%
3x3@80% #305

7 min amrap
Wall balls
5deadlifts on the min #225

1 mile run




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[Grady.J]

Yesterdays:

Squats 1x5 + 3x3
Fighter pullup progression
3x10 DB shoulder press
3x12 hammer curls
3x12 tricep pushdowns
15mins on the power mill stepper

 

[TripleJ]

3 Position Snatch (High Hang, Low Hang and from the ground): 1-1-1-1-1-1-1


7 minute AMRAP:
100M Run
2 KB Swings, 70 LBS
100M Run
4 KB Swings, 70 LBS
100M Run
6 KB Swings, 70 LBS
100M Run
8 KB Swings, 70 LBS...

Keep adding 2 swings per round until 7 minutes is up

 

[mtwarden]

some good work there gents!

Wendler week 8 (de-load week): deadlifts 5/5/5, overhead press 5/5/5, chinups 3x10, weighted lunges 2x50 yards, core

 

[Grady.J]

C25K running program today.

 

[Monitercreek]

Teams of 3
20 min cap
100-80-60-40-20 cal row
60-40-30-20-10 Thrusters 75#
5 min rest
10 min amrap
40 hanging power jerk 75#
40 pull ups

 

[mtwarden]

15 really tough miles on the mountain today; 10-12 miles of them on snowshoes- it's an out and back route I do a lot in the summer, running I do it in about 3 hours, today 7 hours

 

[mtwarden]

3.5 very (very) chilly miles with Tiny E; tonight we're supposed to get down to -20

 

[Cant hit em]

Clean , 2 front squat , jerk complex
Work to 1 rep max

5 rounds
20yd sled push
sprint back w/#50 sand bag

5 rounds
20yd sled pull
#73 kb farmer carry back

Bench press 5x5

Run 5k





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[molliesmaster]

Sunday 2/18/18

3 mile trail run with a buddy and our two dogs.


Monday 2/19/18

Front Squats: 4x 8reps
KB Rows: 4x 12reps

 

[TripleJ]

20 Minute AMRAP

200M Run
20 Alternating Jumping Lunges
10 Push-ups
2 Rope Climbs

 

[mtwarden]

a day off, so squeezed in a fair bit of exercise

Wendler Week 9 squats 5/5/5+, bench 5/5/5+, pullups 3x11, dips 3x30, core

shovel snow for 45 minutes

take Tiny E out for 3 miles

 

[Grady.J]

An hour of muay thai. First time back in the gym in a couple months, the hurt is good.

 

[molliesmaster]

Tuesday 2/20/18

FT:
15-12-9
Row cals
Burpees

Rest 3 min

9-7-5
Power Cleans 135lbs
Box jumps

 

[TripleJ]

Oly Lifting Day...

Squat Snatch 1-1-1-1-1
Clean & Jerk 1-1-1-1-1
Clean Pulls 3-3-3
Clean Deadlifts 3-3-3
Back Squats 3-3-3-3-3
36" Box Jumps (immediately following each squat set) 3-3-3-3-3

 

[jmez]

4 min AMRAP
27 cal row
27 wall balls
27 chest to bar

4 min rest

4min AMRAP
21 cal row
21 wall balls
21 toes 2 bar

4min rest

4min AMRAP
15 cal row
12 wall balls
15 pull ups

 

[mtwarden]

my wife, Tiny E and I got in 3 miles this evening at a balmy 3 degrees

 

[Monitercreek]

Emom 10 min increase to max
Power snatch
Snatch squat

For Time
20 Burpee Box Overs
30 Power Snatches
40 OH Squats
35 Cal Bike