Wod

[TripleJ]

10 Minute EMOM:
1 Full snatch @ 80-85% 1RM, 5 second pause in the catch

For Time:

20 Cal Assault Bike

15-12-9 of...
HSPU
Ring Dips
Push-ups

20 Cal Assault Bike

 

[jmez]

Squat 7x1, get heavy

9 min AMRAP
25 double unders
20 wall balls 20#
10 GHD sit ups

 

[Ashy Larry]

1.8 mile run. The humidity won today.

 

[mtwarden]

no humidity here Glorious weather continues- low 70's, cloudy w/ a slight breeze- 4 miles and just shy of 1000' of gain for Tiny E and I; Tiny E not happy that I forgot his treats!

 

[Cant hit em]

Front squat
80% for 2x3
85% for 2x2
88% for 1x2

15 min amrap
15 lateral burpee
15 deadlifts #225
15 toes to bar

4 rounds
500m row
100m farmer carry #53 kb’s

 

[Sam's dad]

Back lunges 5x3 each side
Back squats 5x6
Then partner metcon
8 minutes:
P1: 10 hang powerclean jerk
P2: max cal bike
4 min rest
8 minutes:
P1: 10 thrusters
P2 max cal row.

It was a good one.

 

[TripleJ]

4 Rounds for max calories,
4 minute rounds, 1:30 rest between rounds
400M kneeling ski erg
20 T2B
AMRAP row calories

 

[JBrew]

The Good Life:
x3
500m Row
12 Burpee
21 Box Jump

Pullups(AMRAP)
3x10 Thrusters
3x10 Truck Drivers

 

[dogman11]

400 meter run
40 wall all’s 20#
800 meter run
80 air squats
400 meter run
40 pushups

13:59

 

[mtwarden]

the "teats workout" Mt Helena repeat, 4-ish miles over 2000' of gain for Tiny E and I- ouch!

 

[Ashy Larry]

Pushups pull-ups and Hindu squats first thing this AM as a warm up for a 12 mile road ride.

 

[Cant hit em]

Strict press
3x3

50 cal ass bike
Into
50-40-30-20-10
Double unders
Sit ups

Accessory 3rds
30 russian twist
10 plate round the worlds each side
10 ab roll outs

 

[jmez]

3 person partner WOD
30 40m yoke carry 385#
200 assault bike cals
150 pull ups
200 box jump overs (no stepping)
150 alternating DB snatches 50#
200 wall balls 20#
20 40m yoke carry 385#

 

[mtwarden]

4 miles of heat training (much to our chagrin!) on the trails for Tiny E and I- I think he may actually hate it more than me

 

[Cant hit em]

Work to heavy
Front squat 1x1 with a pause

3 sets
1 min sandbag over shoulder max reps #150
Rest 2 min
1 min max cal row

10-9-8-7-6-5-4-3-2-1
Bench press
Dips

 

[mtwarden]

5 miles on the trails w/ Tiny E, 1300' of gain, in the mid 80's BUT a little cloud cover made it feel better than yesterday!

 

[state637]

Fun WOD this A.M. then 5 miles on the Mtn Bike

For Time:
Buy in 800m Run
100 Russian KB Swings (70/53)
100 DU or 200 Singles
100 Sit Ups
100 DU or 200 Singles
100 Burpees
Cash out 800m Run

 

[Sam's dad]

Partner Wod today:
Buy in: 2 k row

Then 200 box stepovers with KB
Every 2:30 100 M run.
Then finished it with 3 rounds of 200 feet single arm overhead carry with KB, each arm.

Tomorrow: mountain biking.

 

[JBrew]

6x10 Hex Bar
6x20/cal Assault Bike
6x100 singles
25 min HIIT

 

[mtwarden]

did six rounds of 24 walking lunges, 24 air squats and 24 pushups; if it looks familiar it's Laredo w/o the running- by hook or by crook, I'm doing the full workout this month!