Wod

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Back squat
6 @ 66%
4 @ 71%
2 @ 76%

6@ 71%
4 @ 76%
2 @ 81%

6@ 76%
4@ 81%
2@ 86%

Front squat 10 @ 55% of 1 rep back squat max

Party with the Girls
95#
Kelly- 400m run-30 box jumps
Angie- 20 pull ups, 20 pushups, 20 sit ups, 20 airsquats
Nancy- 400m run, 21 OH squats
Helen- 400m run, 21 KBS 55#, 12 pull ups
Fran- 21 thrusters, 21 pull ups
Diane- 21 deadlift, 21 handstand push ups
Annie-50 double unders , 50 sit ups
Karen- 30 wall ball 30#
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
body weight strength training this evening

15 sets of

20 pushups
20 situps
20 squats
6 pullups
 

D_Eightch

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

Build over the course of the 8 sets to something heavy-ish for today.


"You Go First"
AMRAP 12
In teams of 2
12 Wall Ball Shots (20/14 lbs)
12 Burpees
*Partners will alternate rounds

I did one round with a 30# wall ball for shits and giggles. Would probably be beneficial to train with a 30,,,20 felt like childs play afterwards.
 
Joined
Jul 28, 2014
Messages
3,615
Work too 1x 5rm squat 3 second pause in the hole then -10% 2x max reps

3 rounds
10 power cleans 155
20 bar facing burpee


Sent from my iPhone using Tapatalk
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
5-ish miles on the trails- beautiful afternoon, highs in the mid 50's with just a light wind- perfect!!!!
 

PJG

WKR
Joined
Feb 14, 2014
Messages
572
30-20-10 reps of:

DB thruster 35/25

t2b

BARBELL ENDURANCE

12 minutes to establish 1 RM snatch

then,

EMOM for 14 minutes:

1 snatch @ 75-80%

rest 60 seconds

EMOM for 7 minutes:

1 snatch @ 85+%
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
another beautiful day in paradise! sun shining, upper 50's, light breeze and dancing along 5.5 miles of mountain trails :)

waterlineloop_zpsfvckaopu.jpg
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Strict press 3x8
Push press 4x6

15 min EMOM
1-20 wall balls 20#
2-7 box jumps 30"
3-5 power cleans, add weight every round
 

D_Eightch

WKR
Joined
Sep 10, 2016
Messages
476
Location
North Dakota
Front Rack Lunges
4x10, climbing


"Shifting"
3 Rounds: 4 Minutes on / 1 Minute off
5 Toe to Bar
10 Push-ups
15 Box Jumps
20 Air Squats
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,810
Location
OR
Quick one today....


3 rounds for time of:

Medicine Ball Run, 400 m (20/14 lb)

4 Wall Climbs

2 Rope Climbs (15')
 

PJG

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

pull a sub 1:40/1:55 pace on the

Concept rower for as long as possible

rest 1 minute between rounds
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
had a really nice run on the trails, about 7.5 miles- looked like I might get rained on (had my jacket around my waist in case), but a few errant drops is all I got

acropolis-pinchoit_zpsslkmf8ao.jpg
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Bench press 5x5 ( I did several sets of push ups and push ups with feet on a box, I don't "bench" anymore.)

10 min AMRAP
400m run
15 KBS 70#
10 GHD sit ups
5 deadlift @ 50% 1 rep max
 

D_Eightch

WKR
Joined
Sep 10, 2016
Messages
476
Location
North Dakota
Take 15 minutes and build to today’s 1-RM Power Clean


"The Fringe"
For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (55/35#))
30 Push Press (95/65#)
30 Pull-Ups
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
3 rounds
15 sec front squat hold
1 arm farmer carry

7 min EMOM
Back squat 3s pause @ 70% front squat max

Every three minutes 4 sets
6 front squats at 70%

21-15-9
Shoulder to OH 135#
Chest 2 bar pull ups
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,487
Location
Montana
strength training after work

warmup
squats 3x5
bench 3x5
deadlifts 3x5
dips 3x30
pullups 3x12
 
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