Wod

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Squats
6 @ 63%
4 @ 68%
2 @ 73%

6@ 68%
4 @ 73%
2 @ 78%

6 @ 73%
4 @ 78%
2 @ 83%

Front Squat
10 @ 55%

3 rounds
10 dumbbell bench press
30s max double unders
15 Deadlift @ 205#
30s max double unders
10 Bent over row each arm

3 rounds
35 band pull aparts
15s hanging L sit
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,484
Location
Montana
strength train this evening
warmup
squats 3x5
bench 3x5
deadlift 3x5
pullups 3x12
dips 3x30
core
 

D_Eightch

WKR
Joined
Sep 10, 2016
Messages
476
Location
North Dakota
Every 2 minutes, for 16 minutes (8 sets): 2 Power Cleans


"Qualifier 17.2"
AMRAP 10
3-6-9-12-15-18-21-24... and so on
Dumbbell Hang Squat Cleans, 50/35# Dumbbells
Chest-to-bar Pullups

If you aren't doing the Qualifiers...

AMRAP 10
3-6-9-12-15-18-21-24... and so on
Kettlebell Hang Squat Cleans, 35/20#
C2B Pull-ups
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,484
Location
Montana
beautiful run this evening- 50 degrees and sunny, just shy of 7.5 miles- yellow bells, a few varieties of phlox and shooting stars have joined the crocuses in popping out

wakina_zpsxjvxhfki.jpg
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Every 2 minutes for 14 minutes
Clean pull
High hang squat clean
Hang squat clean
Jerk
50%, 60%,65%,70%, 75%..pick your load on last two. % of 1 rep max clean and jerk

3 rounds, 3 min rest between rounds
30 cal row
20 cal assault bike
 

Grady.J

Lil-Rokslider
Joined
Dec 29, 2014
Messages
227
Location
Coquitlam, BC
OHP 3x5,3,1 @ 75%,85%,95%. Managed 5 reps on the 95% set

Seated cable rows 3x12

Standing one arm DB shoulder press 3x10/side

3x12 machine rear delt flys

Later on an 1:15 of backpack cardio with a 40lb pack, just through the hills in the neighborhood.
 

PJG

WKR
Joined
Feb 14, 2014
Messages
572
3 rounds of:

50 double unders

40 walking lunges

30 pull ups

BARBELL ENDURANCE

12 minutes to establish

1 RM squat clean & jerk

then,

EMOM for 14 minutes of:

squat clean+jerk at 75-80%

rest 1 minute

EMOM for 7 minutes of:

squat clean+jerk at 85+%
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
4X6
Push Press at 60%-75%

"DT"
5 rounds
12 deadlift
9 hang cleans
6 push jerk
155#

Scale the weight so you can do each set/exercise unbroken and complete in less than 10 min.
Take any rests between exercises or rounds.
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,484
Location
Montana
7.5 miles, ran the loop from yesterday in reverse- I think it's a little harder this way (or I'm just tired from yesterday's run :))- either way a good 1600' climb
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,484
Location
Montana
7-ish miles and 1600' of gain; somehow dodged the rain storms flitting around (had a jacket wrapped around my waist just in case)

ascensionrodneyloop7_zpscx2rrcrl.jpg
 

Grady.J

Lil-Rokslider
Joined
Dec 29, 2014
Messages
227
Location
Coquitlam, BC
Squats 3x5,3,1 @ 75%,85%,95%. Managed 6 reps on the 95% set.

3x15 leg press

Pretty quick in and out. Just wasn't feeling that great today.
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Min 0-5 AMRAP
1 wall walk, hold 3 sec at top
3 strict pullups hold chin over bar 3s at top
Min 5-10 AMRAP
Ring holds 30s (suspend yourself in rings)
10 ring rows
Min 10-15 AMRAP
6 strict toes to bar
3 inch worms

5 Rounds
12 cal assault bike
9 front squat 135#
6 burpee box jumps
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,484
Location
Montana
strength training this evening

warmup
squats 3x5
bench 3x5
o press 3x5
dips 3x30
pullups 3x12
core
 
Joined
Jul 28, 2014
Messages
3,615
After stretch

1 rep front squat with 5 sec pause in the hole then
-20% for 3x3 no pause

8 min AMRAP
5 hang snatch 75lb
5 bar over burpee
100m run




Sent from my iPhone using Tapatalk
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
7 min EMOM
2 pause squats at 65% of 1 rep front squat max

Min 10-13
7 front squats 53% 1 rm

Min 13-16
7 front squats 56%

min 16
7 front squats 59%

4 rounds
21 cal row
18 thrusters 65#
15 pull ups
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,484
Location
Montana
two mile hike with my grandkids on Saturday

12 mile run today- I've run this out and back route 32 times previously over the last three years and beat my fastest time by two minutes today :)

eddiemclure_zpswqwohwk3.jpg
 

D_Eightch

WKR
Joined
Sep 10, 2016
Messages
476
Location
North Dakota
Every :90 for 4 sets of each
1.) 5 Deadlifts, climbing
2.) Max HSPUs in 60 secondsor 8-10 Single Arm KB Press, each arm
"Rocky Top"
AMRAP 8
15 Kettlebell Swings (55/35#)
30 Double-Unders
 
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