Wod

[mtwarden]

3 miles on the trails with my wife and Tiny E- about 6" of fresh snow on the mountain- Tiny looked like a pine marten running through the stuff

 

[TripleJ]

"Jerry"

1 Mile Run

2000M Row

1 Mile Run

 

[jmez]

Hang clean work to a heavy set of 3 reps

3 rounds 95#
20 hang cleans
20 front squats
20 push press

 

[mtwarden]

4.5 miles with Tiny Elvis- crisp, but pretty evening

 

[TripleJ]

For Time:

1000 M Row

25 Toes-to-Bar

15 Deadlift, 255 lbs

750 M Row

20 Toes-to-Bar

10 Deadlift, 255 lbs

500M Row

15 Toes-to-Bar

5 Deadlift, 255 lbs

 

[mtwarden]

got off work early today, grabbed Tiny E and we got 7.5 tough miles in (fair bit of postholing through wind drifted snow on the ridge)- beautiful day though- mid 30's and sunshine

 

[jmez]

Tabata style today

20s work 10s rest 8 rounds, complete all 8 rounds before moving
KBS 53#
Assault bike
Sit ups
10m shuttle sprints

 

[TripleJ]

"Nancy"

5 Rounds for Time:

400M Run

15 Overhead squats, 95 lbs

 

[mtwarden]

Nancy doesn't sound nice at all

hit the gym this evening- squats 3x5, deads 3x5, chinups 3x10, dips 3x25, core

 

[mtwarden]

ran with the local ultra running group- always a humbling experience about ten folks showed up, most of them have multiple (some dozens) 100 mile races under their belts- Hard Rock, Western States, UTMB, etc: seasoned ultra runners

13 miles with about 2700' of gain and 4-6" of snow, makes for a pretty good tough run

 

[mtwarden]

3.5 miles on the trails with my wife and Tiny Elvis. Ran into a knothead dog that was following (actually leading) an evidently knothead gal on a fat tire bike; we got off the trail to let them by- the dog comes running up growling and hackled up, Tiny E is on a leash and behind me- the dog got close enough I kneed him in the chest, hard! The girl appeared to be oblivious to the whole thing, wanted to knock her ass off the bike!

 

[TripleJ]

400M Run

40 American KB Swings, 53 lbs

400M Run

40 Hip Extensions, GHD Machine

400M Run

40 Sit-ups w/ 45 lb plate, press out plate at the top of each rep

400M Run

40 Wall balls 20 lb/10'

 

[mtwarden]

dude- 1/4 mile sprints suck, especially multiple ones with exercises in between

where’s PJG? haven’t seen him here in awhile- hope all is well

 

[jmez]

Work to heavy set of 5 deadlift

For time
1500m row
100 double unders
35 cal assault bike
100 double unders
1500m row

 

[mtwarden]

gym this evening

bench 3x5, squats 3x5, pullups 3x10, dips 3x25, core

 

[TripleJ]

Back Squat: 7 - 7 - 7 - 7 - 7



2 Rounds For Time:

500M Row

25 Sumo Deadlift High Pulls, 75 lbs

15 Pull-ups

 

[jmez]

Work to heavy set of 3 OH squats

For time

20 Power snatch 95#
20 lateral over bar burpees
20 OH squats 95#
20 lateral over bar burpees
20 Squat snatch 95#

I don't do the OH stuff, hurts my shoulder. I substituted power cleans, hanging clean and jerk, squat cleans

 

[mtwarden]

a nice 5.5 miles on the trails- my wife got off from work early and had already taken Tiny out (4 miles for them), so I got to run

 

[TripleJ]

4 Sets: 1 x Power Clean + Front Squat + Squat Clean + Split Jerk (with 2 second pause on jerk)

4 Sets: 3 x Hang Snatch High Pulls, Flat Footed

5 sets: 2 x 80% Front Squats

 

[jmez]

Every 4 min for 5 rounds
30 air squats
20 cal row
7 clean and jerk 115#

Rest when you are done until 4 mins is up
If you are reasonably fit you should finish each round in under 2:30
Really fit under 2:00
Should go all out every round and try to get lowest time possible every round