Wod

[Sam's dad]

Randy+

For time
75 power snatches
every 30" 2 burpees over bar

 

[Ashy Larry]

8 miles on the MTB. Laid down a PB on a 2.5 mile loop and felt pretty good about it.

 

[TripleJ]

5.8 mile run this morning

 

[mtwarden]

4 miles and ~ 1000' of gain, w/ my wife and Tiny E

 

[Cant hit em]

Back squats 3 sets with drop sets
1x1@#345 rest 2 min 1x5 #275

12 min amrap
3 bar muscle up
6 db hang power clean #50
9 db push up

5 rds
20 double unders
25’ handstand walk

 

[Sam's dad]

13 minutes to complete
21 15 9
Power snatches
1.5 wall balls

Then work up to max clean.

 

[TripleJ]

25 Minute AMRAP:
10 Bar MU
5 Clean and Jerks @ 70% 1RM (singles)
10 Lateral Burpees over the bar
250 M Run
2 Minute Rest

 

[jmez]

Front squat
3x5 go heavy

Nasty Girls
3 rounds
50 air squats
7 muscle ups (bar or ring)
10 hang cleans 135#

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[mtwarden]

Tiny Elvis and I got a good 11-ish miles in today; four good climbs (and descents) spaced out pretty evenly

 

[Cant hit em]

Short Murph prep
3 rds vested
200m run
12 pullup
12 pushup
12 air squat

Partner workout split reps as needed but both partners do burpee together

25 synchronized barf acing burpee
50 push press #135
25 synchronized BFB
100 kettle bell swings #53
25 synchronized BFB
50 back squats #135
25 synchronized BFB

 

[mtwarden]

I did the same route back to back today; this time I left Tiny E behind and shaved an hour off of my time. What really surprises me is I'm running a lot less these days (and hiking more), but looking back on 20+ times on this route running, I was right in the middle time wise. Not complaining, but strange

 

[Sam's dad]

Body armor:
4 rounds
12 back quats
12 Romanian deads
12 bent over row
12 push press
2 minutes rest between rounds.

then 1000 m max effort row.

 

[TripleJ]

For time:
800M run
10 Snatches @ 70%1RM
20 Front Rack Lunges, same weight
40 Sit-ups
20 Front Rack Lunges
10 Snatches
800M Run

 

[jmez]

Squat 5x5

15 min AMRAP
20 abmat sit ups
15 box jumps 24", no stepping
10 hang cleans 95#

 

[mtwarden]

Tiny E and I got our hill workout in- ~ 2000' gain in 2 miles, 4 miles total

plan is to take it relatively easy this week, the Open starts Saturday morning

 

[Ashy Larry]

12 mile mtb. Toast after this one

 

[mtwarden]

4 miles in the rain (not quite snow) for Tiny Elvis and I

 

[jmez]

Front squats
1x4 70%
1x3 75%
1x3 80%
1x2 83%
1x2 88%
1x190%

5 rounds just get through it
10 cal ass bike
20 sandbag bear hug lunge #100
1 rope climb

This.



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[Ashy Larry]

3.75 mile MTB with 2 ridiculous climbs.

 

[Cant hit em]

Shoulder press
1x3 rep max
-15% for 2x3
1x max reps

Fran
21-15-9
Thrusters #95
Pull ups

21-18-15-12 cal assault bike
5 sand bag shoulder toss after each #100