Wod

[jmez]

2 Rounds

250m row
2min max effort push ups

250m row
2min max effort sit ups

250m row
2 min max effort pull ups

250m row
2 min max effort air squat

 

[Poser]

Post Xmas Hangover WOD

Clean and Jerk 3+1 at 60% 3+1 at 65% 3+1 at 70%
4x 3+1 at 75%

Front squat 5x4 at 70%

40 burpees
20 Deadlift 225/155
40 single arm thrusters 24/16 kg
20 deadlift
40 burpees

The Christmas goose and all the excess whiskey almost reappeared....

 

[Brandon Pattison]

 

[Jason Snyder]

Not to be a smartass Brandon, but how did that workout make your knee feel?

 

[Brandon Pattison]

No change. I just deal with it. Usually the pain is worse afterwards. Man it pisses me off getting old. My dog Daisy licks it for me. She says, "Pain is merely weakness leaving the body!"

 

[Jason Snyder]

Actually pain is your body's way of saying you need to take better care of me before I end up in surgery.

Getting old does suck, but you can mitigate a lot of the effects of age by training smarter. I ran my first 50 mile trail run last year at age 42. I never felt better in my life and never once battled any nagging injuries. It's no testament to me physically, it's just being smart about how you train.

 

[Brandon Pattison]

Forgive my sarcasm; I know you're right. Old habits... I have pain daily from flat feet with arthritis in each foot and figured it was part of the gig.

 

[jmez]

20 min AMRAP

5 chest to bar pullups
10 wall balls 20#
15 KBS 53#

 

[jmez]

Find 1 rep max front squat

12 min AMRAP

10 squat clean @ 155#
50 Double unders

 

[jmez]

Strength/skill Turkish get ups

20 roudns

1 clean and jerk 135#
4 burpees

 

[jmez]

Skill max box jump (height)

10 minute AMRAP
5 Shoulder to overhead 115#
10 Deadlift 115#
15 Box jumps

 

[Elkfitness]

Hero workout

25 minutes of work

8 handstand push-ups
8 30" box jumps
1 rope climb

I lost count, but think I did 11 sets

 

[Brandon Pattison]

Just a swangin'!

 

[jmez]

Wendler cycle week one Squats today

10 min Amrap

10 power clean at #115
15 air squats
30 double unders

Cash out Tabata abmat situps

 

[jmez]

Wendler strength Bench Press

21-15-9
Pullups
Wall ball 20#
Push ups

Cash out 3 sets hand stand push ups 7 reps

 

[jmez]

Hang clean 3 sets 3, 2 sets 2, 1 set 1
Squat clean 3 sets 2, 2 sets1

3 rounds
15 burpees
400 m row
10 hang clean 135#

 

[jmez]

Wendler week 1 push press

7 minute AMRAP 95#

2 thrusters
4 push press
6 front squats

4 minutes:
Row 500m
Max effort knees 2 elbows

 

[Poser]

Wendler week 1 push press

7 minute AMRAP 95#

2 thrusters
4 push press
6 front squats

4 minutes:
Row 500m
Max effort knees 2 elbows

That one sounds tough.

 

[jmez]

Wendler Week 2 Squats

4 rounds for time
12 wall ball 20#
6 Goblet Squat 80#
3 bear crawls 15meters each

4 minutes
48 KBS you pick weight
Max effort Burpees

 

[jmez]

Yesterday

Wendler week 2 bench press

3 RFT
10 chest to bar pull ups
15 push press 95#
20 box jumps
Row 250m

Cash out x 3 rounds
25 hollow rocks
25 abmat situps