Wod

[mtwarden]

my buddy who was in town and leaving today wanted to squeeze in a run this morning, despite it it being 1 degree!

ended up with a nice 6-ish mile run on the trails

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Tiny Elvis wasn't happy getting left behind this morning, so took him out for 3 miles this afternoon

 

[jmez]

Squat 5x2

For time
30 deadlift 185#
30 push ups
60 goblet lunges 53#
30 push ups
30 deadlift 185#

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[bozeman]

Back Squat 135#
10-8-6 reps with 2 min rest between

Workout-
250m row
15 rep strict press 75#
250m row
15 burpees over rower
250m row
15 strict press 75#
250m row
15 burpees over rower

 

[mtwarden]

12 miles and ~2800' of gain on snow packed trails

 

[mtwarden]

4 miles on the trails with my wife and Tiny E on a gorgeous winter afternoon- low 30's, brilliant sunshine and no wind

 

[TripleJ]

Part A
12 minutes to find heavy set 3-rep hang clean



Part B
10 Minute AMRAP:
5 Squat cleans @ 50% Part A
10 C2B Pull-ups
10 Handstand PU

 

[jmez]

Filthy fifty reversed
50 Double Unders
50 Burpees
50 Wall Balls 20#
50 Back Extensions
50 Push Press 45#
50 Knees to elbows
50 Walking Lunges
50 KBS 35#
50 Jumping Pull ups
50 Box jumps 24"

 

[mtwarden]

3 miles on the trails with Tiny E, most of it with a headlamp- looking forward to the days lengthening

 

[bozeman]

Deadlift
12-9-6-3
135#, 145#, 165#, 185#

5 Rds for Time
10 chest to bar
20 front squats 75#

12 min ‘cap’. Finished in 12:04
Completely gassed! Great workout

 

[TripleJ]

10 rounds for time:

10 x Wall Balls
10 x Burpees over bar
6 x Power Snatches, 95 lbs


Spicy....

 

[jmez]

12 min E2MOM
3 squat clean and jerk (go heavy)

For time
50 cal assault bike
40 power cleans 135#
30 front squats 135#

 

[mtwarden]

4.5 miles on the trails with Tiny E, had my spikes on but only needed in a few shorter sections, better to have them and not need them, than need them and not have them

 

[Cant hit em]

5 min amrap
3 strict chest to bar + 5 strict HS pushups
5 min amrap
5 ring dips+ 7 ring rows

Snatch complex build to heavy 1x1 in 15 min
Power snatch+oh squat+snatch balance+hang snatch

4 rds every 5 min
10 pull ups
20 walking lunge
30 kb swings #53

 

[TripleJ]

Every 1:30 for 6 rounds
3 Back squats @ 75-80% 1RM + 5 High Box Jumps (35")

For Time:
25 Calorie Assault Bike
20 KB Swings 70 lb
75' Overhead Lunge Walk, 45 lb plate
15 Calorie Row
75' Overhead Lunge Walk, 45 lb plate
10 Devil Press, 50 lb dumbbells

 

[mtwarden]

gym today

squats 3/3/3+/10, bench 3/3/3+/10, pull-ups 3x11, dips 3x30, core

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braved the 35mph winds with Tiny E for 3 miles

 

[jmez]

40-30-20-10
Row Cal's
Abmat sit ups
Double unders (x2)

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[jmez]

Back rack lunges 7x6

21-18-15-12-9-6-3
KBS 70#
Wall balls 20#

Do all sets unbroken, can rest between exercises.


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[Cant hit em]

Clean complex
1 Squat clean+3 front squats+jerk

12 min amrap w/vest
30 wall balls
20 box jump overs
100m farmer carry #50 db’s

Handstand walk’s
( i suprised myself i can walk on my hands )

 

[mtwarden]

3 miles on the trails with my wife and Tiny E- gorgeous evening, almost 40 degrees

 

[TripleJ]

20 Minute Alternating EMOM

15 Calorie Row/Bike/Ski
10 Single Arm Hang Clean & Jerk, 50 lb Dumb-bell (5R/5L)
10 T2B
1 Clean + 3 Split Jerks, 75-80% of 1RM Clean & Jerk