Wod

[PJG]

3 rounds of:

500m row

21 box jumps 24/20

15 deadlifts 185/125

And

 

[TripleJ]

Complete as many rounds as possible in 15 mins of:

Run, 250 m

Handstand Walk, 50 ft

1 Rope Climb

 

[mtwarden]

4.5 mile run this morning; enjoying this level running

 

[PJG]

AMRAP in 15 minutes of:
5 pull ups
10 push ups
15 air squats
1 snatch 155/105

 

[mtwarden]

9 miles on some nice hardwood forest single track- think Last of the Mohican country

 

[jmez]

Partner DT
10 rounds
9 deadlift 155#
7 hang clean 155#
5 push press 155#

Complete 1 round then partner completes a round. Each does 5 rounds.

 

[TripleJ]

4 rounds of:

Row, 500 m

15 Toes-to-bars

7 Deadlifts, 275 lbs

 

[PJG]

POWER HOUR

Smolov Week 5, Day 3,

4x10 DB bent over row

3x5 strict t2b


BARBELL ENDURANCE


3 sets of:

power snatch+hang squat snatch

3 sets of:

squat snatch+hang squat snatch

then,

EMOM for 18 minutes:

2 squat snatch

 

[mtwarden]

another 9 miles in the hardwood hills

 

[jmez]

Box jumps ( no stepping)
Clean and Jerk 80%-85% 1 rep max
Row calories
Hand stand walk
Double KB overhead reverse lunges
Muscle ups

Modified Tabata style work 10 seconds rest 20 seconds
8 rounds of each exercise. Complete all 8 of each before moving to the next round

 

[mtwarden]

4x50 push-ups and sit-ups, 4x12 pull-ups

4.5 miles along the Erie Canal

 

[jmez]

2 rounds

Tire flips (550# tire)
Sled pushes (180# on sled)
Ski Erg
Crossover symmetry movements
Burpees
Battle ropes

Work 1:30 at each station, 30 sec rest between

 

[mtwarden]

last day of my visit in central New York, nice 15 mile run- just a very light rain that was actually pretty pleasant

 

[jmez]

Wendler week 1 strict press

For time
20 thrusters 95#
20 sumo high pull deadlift 95#
20 push press 95#
20 OH squats 95#
20 front squats 95#
4 burpees EMOM through workout

 

[PJG]

4 rounds
10 Power cleans 185/135
10 burpees
60 second test
4 rounds
10 lunges 50/35
5 muscle ups

 

[mtwarden]

was able to get a later (and ultimately shorter) flight and got 4.5 miles in this morning

 

[PJG]

Smolov week 5 day 4
10x3 at 85% + 30 lbs

And

20 minute EMOM
1 Clean

 

[mtwarden]

Tiny Elvis was glad to get me home, took him up to Mt Helena ~ 5 miles

 

[PJG]

5 miles cherry creek park, deer where out this morning.

 

[PJG]

"fran"

21-15-9 reps of:

thruster 95/65

pull up

Also did
3x2 Power clean+Power clean+hang Power clean (just below knee)+jerk
5x2 Power clean+jerk - off blocks just above knee
4x1 Power clean+2 front squats