Wod

[Monitercreek]

Teams of 3 10 Min amrap
100 KB swings 53#
100KB Snatches 53#
15cal bike someone is always on the bike amrap bike for score

5 min rest
10 min amrap
100 DB Snatches 50#
100 Burpees
20 cal row
Same as above. For score

 

[mtwarden]

12 mile run this morning, a little over 3000' of gain- it's the loop I'll be running in two weeks at my 12 hour race; at least I know I can get one loop in anyways

 

[Cant hit em]

Relaxing time in the Sierra’s got a few miles in with the family

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[mtwarden]

this 12 hour race is run in a figure 8- the first loop is 8 miles, the second 4 miles- the aid station will be at the intersection of the two loops- Tiny E and I did the 8 mile loop today- at a fast walk we did it in 2:15, yesterday running it 1:30- good info to have later in the night me thinks

 

[Cant hit em]

Lumberjack 20

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[TripleJ]

Lumberjack 20

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That looks like it would hurt a bit, nice work!

 

[TripleJ]

For Time: 500M Row



5 rounds for Time:
5 Right Arm Push Press, 50 lb dumbbell
5 Right Arm Overhead lunge steps, 50 lb dumbbell
5 Left Arm Push Press, 50 lb dumbbell
5 Left Arm Overhead lunge steps, 50 lb dumbbell
15 wallballs, 20 lbs
1 minute rest



Tabata L-Sits

 

[Brandon Pattison]

Run 1.5
30 pull-ups
30 chin-ups
Run 1.5


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[mtwarden]

4 mile run with Tiny E- one really big climb, about a 1000' in a mile

 

[Cant hit em]

Back squats work to 1x5 max effort then -10% for 2x5

15 min amrap

200m run
21-deadlifts #135
15- bar over burpee
9 -push press #135


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[Monitercreek]

21 burpees
21 Power Cleans 135#
15 burpees
15 hang Squat clean
9 burpees
9 thrusters
For time

 

[TripleJ]

EMOM x 10: Alt Min
- 3 Deadlifts @ 315
- 5L/5R Single Leg Weighted Lateral Step Ups, 24" Box


For time:
25 deadlifts 225/185
25 box jump overs, 24"
250m run
10 burpee box jump overs, 24"

 

[mtwarden]

gave Tiny E the night off, got a 8 mile run in

 

[Monitercreek]

20 min AMRAP
200m run
16 cal row
12 TTB
8 DB Snatch 53#

 

[TripleJ]

25 Minute EMOM, alternating


15 calorie row/ski/bike alternating
15 Toes2Bar
6 Power Snatches, 60% 1RM
10 Burpees over the Bar
Rest

 

[mtwarden]

well almost seemed like I needed directions to get to the gym squats 5/5/5, bench 5/5/5, pull-ups 3x11, dips 3x30, core

 

[mtwarden]

a really nice 4 mile run with Tiny E this evening- 70 degrees with a breeze

 

[Cant hit em]

Muscular Imbalance work today

Every 90 sec for 18 min (3 sets) choose your weight
1) snatch grip Romanian deads x8
2)alternating Cossack squat x12
3)supinated pull ups x max
4) L sit heel taps x12 each leg

4 rounds for time
100m farmer carry #53 kb each hand
10 target burpee


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[mtwarden]

another 4 miles for Tiny E and I on an even nicer evening- 65 degrees and cloudy

 

[ncstewart]

another 4 miles for Tiny E and I on an even nicer evening- 65 degrees and cloudy

Man I would give $50 per mile for 65! I got 3 today but at 97 degrees with 87% humidity.


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