Wod

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,810
Location
OR
Every :45 x 5
15 DU + 1 Clean @ 70%
1:30 rest
Repeat @ 75%
1:30 Rest
Repeat @ 80%
1:30 rest
Every :90 x 3: 30 DU + 1 @ 85-90%
Take 3 attempts at a heavy single following this

then...
3 Rounds for max reps:
0:45 Pull-ups, 0:15 Rest
0:45 Push-ups, 0:15 Rest
0:45 KB Swings, 0:15 Rest
 

OXN939

WKR
Joined
Jun 28, 2018
Messages
1,789
Location
VA
Mile run (6:45 pace)

5 sets of:
Bench press (135 up to 250)
Sit Ups
Kettlebell clean to overhead press (35 up to 55 lbs)
Knees to elbows

Mile run (7:00 pace)
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Cleans then this bullshît (thats not my time )
6df5b21f3b50cb1a6439b1b7c96f9598.png

Took a page out of your book today with a little modification!

50 DL 135#
40 box jumps
30 pull ups
20 front squats 135#
10 STOH 135#
50 sit ups
40 HRPU
30 hang cleans 135#
20 back rack lunges 135#
10 burpee bar muscle ups
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,810
Location
OR
20 Minute EMOM, Rotating between:

15 Calorie Row/Bike/Ski (Alternating)
6 Thrusters 115 lbs, 6 C2B Pull-ups
200M Run
3 Burpees over dumbbell, 6R/6L Single arm Push-Press, 50 lb Dumbbell
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,485
Location
Montana
strength training this evening- bench 3/3/3+; squats only two sets 3/3- I still haven't conquered the pain in my upper thigh, tried a stretch I found on the internet, helped a wee bit, but still sore when squatting; pullups 3x11, dips 3x25, core
 
Joined
May 14, 2017
Messages
90
Location
Missouri
Strength Back Squats
3 rounds EMOM
5@80%
3@85%
1@90%
WOD
8:00 Alternating TABATA Scoring too
Walking lunges with 45# OH Plate
Double Unders
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
DVB
1 Mile run with 20# ball
8 rounds
10 wall balls 20#
15 ft rope climb
800 m run with ball
4 rounds
10 wall balls
15 ft rope climb
400m run with ball
2 rounds
10 wall balls
15 foot rope climb

That sucked. 45 min time cap

Sent from my XT1254 using Tapatalk
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,810
Location
OR
12 Minute Alternating EMOM:

5 Back Squats @ 65-70%, No Pause or Rest at top
5 Seated Box Jumps, 36", 3 second pause at bottom of each jump


then...

7 minute AMRAP:

12 x Box Jump Overs, 24"
12 x SDHP, 75 lbs
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,485
Location
Montana
4.5 miles and ~ 800' of gain this evening with Tiny E, warmer than I care for (85-ish)
 

OXN939

WKR
Joined
Jun 28, 2018
Messages
1,789
Location
VA
1- 1.5 mile run
2- 1000 yd. swim
3- 1.5 mile run
4- 1000 yd. row
5- 1 mile run
6- 5 mile bike

70:05
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,810
Location
OR
Every :30 x 8:
15 DU + 1 Squat Snatch @ 70%
1:00 rest
Repeat @ 75%
1:00 Rest
Repeat @ 80%
1:00 rest
EMOM x 4: 30 DU + 1 @ 85-90%

then...

2x:
1:00 Max Cal Bike
2:00 Rest
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Bench press 6x6

12 min AMRAP
30 double unders
3 strict hand stand push ups
2 bar muscle ups
1 clean and jerk 185#, pick your weight, should be moderately heavy
 
Joined
Jul 28, 2014
Messages
3,615
Complex 5x1
Hang power clean+2 front squat+jerk

4 rds 4 min amrap
10 t2b
20 goblet squat #53
40 dubs
Max effort burpee
Rest 2 min between rds
 

mtwarden

Super Moderator
Staff member
Joined
Oct 18, 2016
Messages
9,485
Location
Montana
too hot for the trails, went to the gym- deadlifts 3/3/3+, overhead press 3/3/3+, chin-ups 3x12, lunges 3x50 yards, core
 
Joined
Jul 28, 2014
Messages
3,615
Tempo front squats 3 sec down and up 1 sec pause in bottom

Annie w/12 min clock
50-40-30-20-10
Double unders
Situps
Amrap w/ leftover time
10 clusters #75
10 pull ups
10m hs walk

Last weekend got in 30 miles in some amazing CA high country with a couple other guys i might here on Rokslide through the CA rendezvous. Elevation range from 7500ft to 9400ft
1df7bb2733391a8bbb09738b129ec470.jpg
caught some amazing Cutts
6c5a2056731b88a88174590e8b5e5172.jpg
 

jmez

WKR
Joined
Jun 12, 2012
Messages
7,404
Location
Piedmont, SD
Push press 5-5-3-3-1--1-1

17 min AMRAP
Min 1-2 400m run
135# OH squats in time remaining
1 min rest
Min 4-6 35 cal row
20# wall balls time remaining
1 min rest
Min 8-10 400 m run
HS pushups in time remaining
1 min rest
Min 12-14
35 cal row
,135# OH squats in time remaining
1 min rest
16-18 400m run
20# wall balls in time remaining
1 min rest
Min 20-22 35 cal row
HS pushups in time remaining

Sent from my XT1254 using Tapatalk
 
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