Wod

TripleJ

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Apr 12, 2016
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Strength

Shoulder press 3 rds x 5 reps working towards 5 rep max

Push press 3 rds x 3 reps working towards 3 rep max

Split jerk, 3 rds x 1 rep working towards 1 rep max



WOD

10 Min AMRAP

10 American KB Swings, 70 lbs

30 Double Unders

8 Burpees
 

mtwarden

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Oct 18, 2016
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Montana
it was a little warmish today, well just plain hot; but Tiny Elvis managed to get a 5-ish mile hike/jog in- little cooler with some elevation gain and some tree cover mixed in

50F7B107-08D9-420F-BE6B-75B39EB49E11_zpsqdaomlaj.jpg
 

PJG

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Joined
Feb 14, 2014
Messages
572
AMRAP in 15 minutes of:

20 DB snatch alternating arms 50/35

20 steps walking lunge w/DB in front rack

50 double unders

Barbell Endurance

5 sets of:

2 squat clean+2 jerks

3 sets of: power clean+hang squat clean+jerk

then,

EMOM for 8 minutes of:

2 squat cleans+1 jerk

rest 1 minute

then,

EMOM for 8 minutes of:

squat clean+jerk
 

TripleJ

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Apr 12, 2016
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"Jackie"

For Time...

1000 M Row

50 Thrusters, 45 lbs

30 pullups




One of my favorites
 

mtwarden

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Oct 18, 2016
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9,486
Location
Montana
I got in nice 6-ish miles in this evening. I went back to where TE and I went yesterday and did a little more recce and was able to add 3 miles of new trail. No one has used this faint trail in some time, but it takes you up to a top of ridge with a big meadow- now full of lupine, monkey flower, arnica and a dozen other wild flowers in bloom. Life is good :)
 

mtwarden

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Oct 18, 2016
Messages
9,486
Location
Montana
4.5 miles on our new "secret" trail with my wife and Tiny E- it has a good climb (1300') to get to the top of the loop

FD5897FC-37BC-48D5-8552-093994F1A43E_zpskxwx8nfg.jpg
 
Joined
May 17, 2017
Messages
701
Location
Mount Airy, NC
Heavy today

4x5 bench
4x6 dumbbell rows
3x8 dips
4x8 wide grip pulldowns
3x6 chest flys
3x8 inverted hand cable rows
3x6 shoulder press
3x6 shoulder raises
 

TripleJ

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Apr 12, 2016
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Strength & Conditioning

6 rounds for time of:
6 Strict Handstand Push-ups
8 Ring Dips (Ring dips performed after a muscle up)
10 Push-ups




Cash-out: Assault Bike Challenge

As many reps in 45 secs as you can of:
Assault Bike Calories
 

mtwarden

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Oct 18, 2016
Messages
9,486
Location
Montana
I was greatly torn today- temps were a pleasant 70 degrees and wanted to run, but haven't been in the gym all week and don't want to turn into a pu$$y :D

so...

warmup
squats 3x5
bench 3x5
deads 3x5
dips 3x20
pullups 3x10
 

PJG

WKR
Joined
Feb 14, 2014
Messages
572
0-7 minutes
Grace

9-14 minutes
AMRAP
15 cal row
30 double unders
2 muscle ups

15-20 minutes
AMRAP
15 T2B
100 m run
5 front squats 135
 

jmez

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Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Deadlift 10 min EMOM
Start at 50% 1 rep max and increase 5% every round
3,3,3, 2,2,2,2,1,1,1

Partner wod, 3 people
100 calories assault bike
100 burpee pullups
100 cal row
9 60m sled push 140# on sled

Two work, one rests. Cant start sled push untill the three other exercises are completed.
First three exercises can be done in any order or rep scheme.

We broke it up as follows: 10 cal assault bike, another doing burpee pullups, another resting. Move from the bike to the pullups, from pullups to rest and from rest to the bike. We cycled through that unitl the bike was done then did the same thing with the row. I was last on rower and finished just as the burpee pull ups got finished.
 

PJG

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Joined
Feb 14, 2014
Messages
572
"Murph"

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
 

mtwarden

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Joined
Oct 18, 2016
Messages
9,486
Location
Montana
I don't do a lot of crossfit workouts, but have done that one (albeit w/o a vest)- it's a tough workout; makes you feel very good those guys are on our side

got a nice 12 mile run in this morning- it's a pretty tough out and backs w/ 2600' gain (divided into 4 climbs) w/ some technical rocky stuff thrown in for good measure; not the quickest I've run this route, but far from the slowest- pretty satisfied with the pace (just over 11 minute miles)
 
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