Wod

[jmez]

Yesterday:
12 rounds
3 sandbag over the shoulder 150#
6 GHD sit ups
9 KBS 53#
12 Ass bike cals

Today:
5 rounds
20 1 arm alt DB snatches 50#
15 wall balls 20#
10 hang cleans 95#
200m run

 

[mtwarden]

7 miles and 1300' in snow and ice (which are both better than mud!!) with Tiny Elvis this morning

 

[Jonathan Hemlock]

2.5 miles running
4 sets of 25 pushups w 2 min rest
Military/18”decline/wide/8”decline
3 min mostly plank

 

[Cant hit em]

The stupid open workout
249 rx


Sent from my iPhone using Tapatalk Pro

 

[Zlucas]

Open workout. The pump was real

384 reps

Then
2 rnds
30 cal assault bike
20 alt db snatch 70lbs
20 ghd situps


Later
Deadlift
10-10-6-6-2-2
Increase load

Run 400m x 8
Rest 2:1


Sent from my iPhone using Tapatalk

 

[mtwarden]

4 miles (and 1300') of hill training. My wife thought she'd go too (along w/ Tiny E)- I'm pretty sure she'll pass next time

 

[mtwarden]

strength train this evening

squats 3/3/3+/10 @ 70/80/90/70% of 1RM
bench @ 70/80/90/70% of 1RM
pullups 3x15
dips 3x30
core

 

[mtwarden]

an easy 3 miles and 400' with my wife and Tiny Elvis, we will be feating on corned beef soon

 

[ScottRK]

Wk 5 prevost ruck plan -75# 2x10 min. 2min rest. Hips felt that

 

[Cant hit em]

Garage grind with the girl

 

[hunting1]

Open workout 21.1

That was kind of poopy.


View attachment 273243

Did you RX and finish? I sacked and it was brutal!

 

[hunting1]

Open workout. The pump was real

384 reps

Then
2 rnds
30 cal assault bike
20 alt db snatch 70lbs
20 ghd situps


Later
Deadlift
10-10-6-6-2-2
Increase load

Run 400m x 8
Rest 2:1


Sent from my iPhone using Tapatalk

Good job! Was brutal!

 

[Zlucas]

Good job! Was brutal!

Dude so brutal. Tricep pump was hard then later the shoulders and back were screaming. Had to do running intervals again today because the lactic acid was serious and stayed around.


Sent from my iPhone using Tapatalk

 

[TripleJ]

Did you RX and finish? I sacked and it was brutal!

I RXd but definitely wasn’t in danger of finishing ha ha. Way too much time spent on the ground saving up energy for another wall walk.

 

[TripleJ]

12 Minute Alternating EMOM:
-12 Hamstring (Nordic) Curls
-15 Toes to Bar
-8 Weighted Bulgarian Split Squats (4L/4R)



For Time:
21-18-15-12-9-6
-Wall Balls
-Row Calories

 

[Cant hit em]

4 rounds
500m row
400m run

Back squats
3x8 building to heavy

For time
30 back squats #135
50 burpee box jump overs
30 back squats #135

 

[mtwarden]

4 miles and 700' of gain for TE and I, trails are getting pretty crappy with a recent warmup- snow/ice/slush/mud- not necessarily in that order

 

[Zlucas]

Big day

Every 2 mins for 10 mins
4 TnG power cleans + 4 walking lung steps
185-20-225-245-250

Heavy thruster for the day
255

10 min amrap
3-6-9-12-etc
Cal row
Box jump over

Front squat 4x5

21-15-9
Wall ball
Pull ups
Db power cleans

I have a problem.


Sent from my iPhone using Tapatalk

 

[TripleJ]

3 minute EMOM
3 hang snatches @ 70%
1 minute rest
3 minute EMOM
2 hang snatches @ 80%
1 minute rest
4 minute EMOM
1 hang snatch @ 85%+

8 minute AMRAP
8 alternating hang DB snatches 50 lbs
8 single arm overhead DB lunges
8 lateral burpees over DB

 

[jmez]

10 min AMRAP
5 power clean 115#
10 burpees
15 air squats