Wod

[TripleJ]

Max effort 800m
10 minute rest
10 minute AMRAP:
250m run
12 toes to bar
6 power snatches @ 60%
2 minute rest
10 minute AMRAP
250m run
12 toes to bar
3 power snatches @ 70%

 

[Jonathan Hemlock]

Dumbbell complex w step up box
2@50 (maybe a little too heavy for right now)
3 rounds w 3min rest:

10 lateral step up L
10 lunges
10 step ups C
10 lunges
10 lat step ups R
10 lunges

Then:
41 pushups
.5 mile cool down run

 

[AK Troutbum]

5 miles with 3,000’ elevation gain. I planned on going a few mor miles, but it was off trail and about every fourth or fifth step I’d break through and be in up to my knees. Should have brought the snowshoes.

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[mtwarden]

^ postholing = no fun

Tiny Elvis and I got out for 4 miles and 700' of gain, looks little more like March than April, but no complaints- we need the moisture

 

[Cant hit em]

Skill work hspu

100 double under buy in

25-20-15-10-5 handstand pushup
10-20-30-40-50 sit ups

100 double under cash out


20 min ass bike steady ride


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[TripleJ]

14 Minute EMOM:
Minute 1-3: 2 Clean & Jerks @ 60%
Minute 4: Rest
Minute 5-7: 2 Clean & Jerks @ 70%
Minute 8: Rest
Minute 9-14: 1 Clean & Jerk @ 85%+, build to a heavy rep

For Time:
500M Row
30 Clean & Jerks @ 95 lbs
400M Run

 

[mtwarden]

5 miles and 1100' of gain for Tiny Elvis and I; TE found that fawn leg again somehow and packed it for the last mile and a half

 

[Cant hit em]

Deadlift
1x5@60% -1x5@75%-3x5@70%

12 min amrap
5 deadlift
5 hang power clean
5 front squat
5 up down over bar
(If you drop the bar on any set 10 burpee’s and restart that rd)
Rd 1-3 #95
Rd 4-6 #135
Rd 6 +.. #155

6x500m row
Rest to work 1:1



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[TripleJ]

Metcon (AMRAP - Rounds and Reps)
8:00 on 1:00 off x 3:
- 150m run + 1 rope climb
- 200m ski + 10 push ups
- 6 cal echo bike + 6 dual db hang clean and press

 

[mtwarden]

7 miles and 1200' of gain for Tiny Elvis and I this afternoon; still a fair amount of snow sticking around on the north facing slopes and deeply shaded areas

 

[AK Troutbum]

A little over 6 miles, 4,000’ elevation, and a little time in the snowshoes.

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[mtwarden]

^ when in doubt- always throw in the snowshoes

gym this afternoon

deadlifts 5/5/5+ @ 65/75/85% OF 1RM
overhead press 5/5/5+ @ 65/75/85% OF 1RM
chinups 20-20-20
lunges 3x30 yds
core

 

[AK Troutbum]

Yup! It only took a couple of these for me to remember why I brought ’em.

This was sooo much nicer! Although, shorts and snowshoes kinda seems like an odd combo.

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[Cant hit em]

Snatch complex 12 min to build
1 hang snatch + 1 snatch
#200

4 rounds partner wod
5 min
200m run (100/100)
30 box jumps (alt. Reps )
Max rep hang snatch
Rest 1:00 after each 5 min round
Rd1&2 #115
Rd3&4 #135




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[TripleJ]

10 Minute EMOM:
1 split jerk w/ 2 second pause in the dip and 2 second pause in the catch
1 split jerk


10 Minute AMRAP:
30 cal row
30 sit ups
30 shoulder to overhead 95 lbs
30 box jumps 24"

 

[mtwarden]

4 miles and 800' for Tiny Elvis and I this morning; woke to a couple of inches of snow, but it's gone now

 

[mtwarden]

6 miles and 1000' on the trails with Tiny Elvis

 

[mtwarden]

4 miles and 700' of gain with my wife and Tiny E, another nice dump of moisture for us.

 

[mtwarden]

strength train this afternoon

squats 3/3/3+/10 @ 70/80/90/70% of 1RM
bench 3/3/3+/10 @ 70/80/90/70% of 1RM
pullups 17-14-13
dips 3x30
core

 

[ScottRK]

Wk 11 prevost intensity wk-85#/1.0 mi. 2x10 x2 min rest. Shorted 3 min on rest accidentally.