Wod

[jmez]

800m run
16 power clean, hang squat clean, front squat complex 95#
16 double unders
400m run
8 complexes 135#
32 double unders
200m run
4 complexes 185#
64 double unders
100m run
2 complexes 205#
128 double unders

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[jmez]

Partner WOD
100 cal row buy in
4 rounds
200m run
20 DB snatches 50#
20 wall balls 20#
20 GHD sit ups
15 bar facing burpees
15 Thrusters 95#
15 KBS 53#
100 cal ski erg cash out

Alternate movements, split cals even

 

[Ashy Larry]

10.5 mile MTB mix gravel/single track

 

[Cant hit em]

Split jerks
1x3@70%
2x3@80%
1x3 rep max

50’ Sand bag carry #150
21-power cleans #135
21-sit ups
50’ sb carry
15-power cleans
15-sit ups
50’ sand bag carry
9-power cleans
9-sit up
50’ sb carry

 

[TripleJ]

Every 3:00 for 3 rounds
7 Back Squats @ 75%

For Time:
35 Calorie Row
50 DU
35 Pull-ups
50 DU
35 Toes to Bar
50 DU
35 Calorie Bike

 

[TripleJ]

Partner Workout, 30 Minute AMRAP

5 Bench Press @ 70%
10 Slam Balls
10 Ab Mat Sit-ups
10 Calorie Row/Bike Ski (Alternate machines each round)

Each partner completes 1 full round while other partner rests

 

[hunting1]

Lunch Time AMRAP:

Goblet Squats
Hand Release Push-ups
Sit Ups
Chest High Kettlebell swings

2-mile run

 

[mtwarden]

I've been icing/stretching/rolling multiple times per day and my foot felt a lot better today, good enough I decided to hit the trails and see what happens- actually didn't hurt much and was able to get 4 miles in with Tiny E, slowed the pace and picked a little easier loop- can't tell you how good it felt to get back on the trails!

have the day off so decided to hit the gym this afternoon too

squats 5/5/5+, bench 5/5/5+, pull-ups 3x10, dips 3x30, core

 

[Ashy Larry]

50 kB one arm swing warm up
Dumbbell press
Overhead press
Upright row
Bent over row
Pushups/pullups
Around the body pass

6 mile MTB ride

 

[Cant hit em]

Front squat
1x4 @75%
2x3@80%
2x2@85%
1x1@90%

10-9-8-7-6-5-4-3-2-1
Deadlifts #155
1-2-3-4-5-6-7-8/9-10
Toes to bar

5 rds
10 cal ass bike
20 sit ups

 

[mtwarden]

5 miles with Tiny Elvis this morning- foot continues to improve

to the gym in the afternoon

5 rounds of:
thrusters @ 95# x 10
pull-ups x 10

 

[jmez]

100 double unders
90 abmat sit ups
80 walking lunges
70 double unders
60 KBS 53#
50 wall balls
40 push Press 75#
30 double unders
20 bar facing burpees
10 muscle ups

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[mtwarden]

very nice 10 mile loop in the mountains w/ Tiny Elvis- happy to report foot felt fine!

 

[mtwarden]

a nice 8 mile loop with Tiny Elvis this morning, puts me just shy of a 1000 miles for the year, Tiny E is at 550 miles

 

[TripleJ]

21 Minute Alternating EMOM

-13 Calorie Row/Ski/Bike (alternating)
-3 Squat Snatches @ 70-75%
-1 Burpee + 4 Toes to Bar, 3 sets

 

[Ashy Larry]

5 mile hike with light pack

 

[mtwarden]

I've hit the reset button on my Wendler program; it's probably been at least two months since I've been able to keep a steady, twice a week effort-soooooo.... back I go

deadlifts 5/5/5+, overhead press 5/5/5+, lunges 3x 30 yds, pull-ups 3x12, core

 

[Cant hit em]

Back squats build to 1x3 rep max then
-15% for max reps

3 rounds
300m run
15 handstand push up
10 box jumps
10 kb clean and jerks ( 5 each arm) #53

4 supersets
Bench
Kb row

 

[Sam's dad]

Work up to 1 RM snatch grip dead

Then 21 15 9 deads, burpees, wallballs.

 

[TripleJ]

Every 3 Minutes for 2 rounds:
8 back squats @ 80%

8 Minute AMRAP:
10 Handstand PU
5 Clean & Jerks 135 lbs

2 Minute Rest

8 Minutes to find a heavy set of:
1 Clean + 5 shoulder to overhead