Wod

[rockymoto]

I do Orange Theory 5 days a week. Down 25lbs since July 2017 and feeling good.

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[TripleJ]

4 Rounds for Max Squat-Snatch Reps

3:00 Minute AMRAP

15 Pull-ups
50 Double-unders
Squat Snatches @ 95 lbs for remaining time
1 Minute Rest

 

[mtwarden]

my brother lives in Charleston; I’ve visited a couple of times in the winter which was a nice break for us- pretty neat “town” to visit, but am sure summer would pretty much do me in

 

[molliesmaster]

Charleston is nice, breeze off of the ocean keeps the temps a little more mild. The traffic in that town however.. I'm a couple hours northwest of there, none of the breeze and all of the humidity.

 

[mtwarden]

Tiny Elvis and I got in 4.5 miles- went to the Mt Helena area where there is a little more foot traffic and found the trails were doable without snowshoes

 

[TripleJ]

Deadlift: 5 - 5 - 5 - 3 - 3 - 3 Working towards a heavy 3-rep


For Time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Burpees
V-Ups
Goblet Squats, 53 lb KB

 

[mtwarden]

well....... it was supposed to be a trail day today, day started out as 45 degrees and rain, by noon it was 25 degrees and snowing, by the time I got off work it was 8 degrees, snowing and the wind stiff out of the north at 25 mph; sooooo.... went to the gym, Wendler week 7: deadlifts 5/3/1+, overhead press 5/3/1+, weighted lunges 3x50 yards, chin-ups 3x13, core

 

[Monitercreek]

I think somebody did this one a few weeks ago.
Every 1:30 for 7 rounds
7 TTB
7 Box Over Burpees

 

[molliesmaster]

Fasted for 21 hours yesterday. Gonna try playing around with IF for a little while and see if I like it. Ate one meal last night and haven't eaten since. Will probably eat again around noon.

Friday 2/9/18

5k Trail run with the pup.

 

[TripleJ]

For Time:

42 Wall Balls (20lb/10')
21 Row Calories
200M Farmers Carry (2 x 70lb KB)
30 Wall Balls
15 Row Calories
200M Farmers Carry
18 Wall Balls
9 Row Calories
200M Farmers Carry

 

[jmez]

Work to a heavy 1 rep clean and jerk

10 min AMRAP
50 lateral over bar burpees
100 double unders
30 squat clean thruster 115#

 

[Cant hit em]

Back squats % of 1 rep max
70%x10
75%x8
80%x6
85%x4
90%x2

21-15-9
Deadlift #225
Box jumps


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[Monitercreek]

Teams of 3 1 person is always on the bike the other 2 switch
17 min amrap
12 cal bike
50 box overs
45 push press 95P
40 rev lunges
5 min rest
17 min amrap
12 cal bike
150 double unders
40 TTB
50 DB Snatches 50P

 

[Monitercreek]

I did this one last week and those lunges killed my knees. That one was a killer for me.

 

[mtwarden]

45 push press 95P

ouch!

 

[mtwarden]

6.5 miles snowshoeing w/ Tiny Elvis (a little over two hours); cold, about 10, but the sun was out and very little wind- pretty nice afternoon

 

[mtwarden]

3.5 miles w/ DW and Tiny E- pretty bitter w/ temps in the teens and 10-ish mph wind, calling for -10 F temps for tonight- wonderful

 

[mtwarden]

this is week 8 of Wendler, a "deload" week (light weights) so in lieu of squats/bench, I did Murph (w/ about a 1/2 mile warmup and cool down)

1 mile run
300 squats
200 push-ups
100 pull-ups
1 mile run

no surprise, the pullups started really eating up time the further I got into it

 

[jmez]

Work to have set 3 deadlift

7 min AMRAP
Wall balls 20#
Start of every minute 5 deadlift@ 225#

Score is number of wall balls

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[jmez]

Not sure I've ever heard of anyone volunteering for Murph "in lieu" if anything!

Nice.

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