Wod

[PJG]

Yeah, that would be bad with the wonder ball (that’s what I call the 30 lb wall ball). It’s a love hate relationship.

 

[jmez]

No love hate for me, I just hate the thing. I've never done that movement before, ate me up pretty good. The second set of 15 I did all singles.

 

[TripleJ]

No love hate for me, I just hate the thing. I've never done that movement before, ate me up pretty good. The second set of 15 I did all singles.

That looks brutal.

 

[TripleJ]

Strength:

Deadlift 2-2-2-2-2-2 Work up to a heavy double




Conditioning:

Run 400M

10 Front-rack lunges, 115 lbs

Run 400M

20 Front-rack lunges, 115 lbs

Run 400M

30 Front-rack lunges, 115 lbs

 

[PJG]

Smolov week 7 day 1
Dynamic, 12x2 @ 60%
With 3 tall box jumps each set
5x5 dumbbell to overhead

Teams of 2 alt rounds, 20 minute AMRAP

10 GHD
4 x 10 m sprint
10 cal AD

 

[mtwarden]

5x50 air squats at work; 4.5 miles with Tiny E and wife- very brisk fall evening (mid 30's)

 

[PJG]

 

[mtwarden]

a chilly, but nice 12 mile run- this is a pretty tough out and back with four decent climbs

 

[PJG]

5 mile run

 

[mtwarden]

4.5 miles on the trail with my wife and Tiny E

 

[mtwarden]

went to the gym but it's closed for remodeling; instead did a bastardized Angie at home instead- 210 pushups, 210 situps, 210 air squats and 100 pullups- I would do a set of 30 pushups and then 5 pullups, 30 situps and 5 pullups and so on- seven sets of the three and 20 sets of pullups

 

[PJG]

10 rounds of:

100m run

rest 30 seconds.

And

1) 3x1 muscle snatch+Power Snatch + OHS
2) Power Snatch at below percentage
3) Power clean + jerk at same percentage

5@60, 4@70, 3@75, 3@80, 2@85, 2@88

 

[jmez]

Wendler week 3 back squat

"Jerry"
Run 1 mile
2000m row
Run 1 mile

 

[mtwarden]

4.5 miles on the trails with my wife and Tiny E yesterday evening; probably taking today off as I have to get to the range after work and sight in two rifles

 

[PJG]

AMRAP in 15 minutes of:

200m run

10 pull ups

2 cleans 185/125

 

[TripleJ]

2 Min AMRAP

Burpees onto a 45 LB Plate




For Time:

25 Thrusters, 115 Lbs

500M Row

25 Back Squats, 115 Lbs

1000M Row

 

[PJG]

Smolov Week 7, Day 2

3x10 walking lunges

4x12 GHD sit up

2x15 jumping squats

5x5 ring dip


BARBELL ENDURANCE


3 sets of:

squat snatch+power snatch

2 sets of:

3 power snatch+2 ohs

then,



EMOM for 4 minutes of:

5 TnG power snatch

rest 1 minute

EMOM for 4 minutes of:

4 TnG power snatch

rest 1 minute

EMOM for 4 minutes of:

3 TnG power snatch

rest 1 minute

EMOM for 4 minutes of:

2 TnG power snatch

 

[TripleJ]

Every 5 mins for 20 mins:

Run, 400 m

12 Toes-to-bars

12 Hang Power Snatches, 95 lbs

 

[mtwarden]

4.5 miles on the trails with wife and Tiny E- yet another gorgeous fall evening

 

[mtwarden]

got a nice 7-ish mile run in the mountains; really Indian summer here- low 70's, ran without a shirt!