Wod

[jmez]

Triple J mod
50 wall balls 30#
500m row
30 burpee box jump overs

that one stung.

 

[Cant hit em]

Back squat build to moderate heavy
5x5 #315

For time
800m run
Rest 2 min
75 wall ball
Rest 2 min
30 back squats #135
13:37 (including rests)

 

[Btaylor]

Got my second round of the dang covids for Christmas and havent exactly been up for a workout. 5 day cornteen ends tomorrow but not supposed to be out unmasked for another 5 after that so no gym for a bit. Will prolly try a light to moderate something today here at the house.

 

[TripleJ]

Hope you feel better soon @Btaylor !

10 Minute EMOM:
-3 front squats @ 80%

8 Minute AMRAP:
10 box jump overs 30"
10 RDL w/ kb (5R/5L)
150m ski erg

 

[mtwarden]

@Btaylor - get well soon- that sucks

strength train today, starting on a new 4 week cycle and if if today's session is any indication, it bodes pretty well- on my 5+ Sets I got 9 reps on my squats and 10 on my bench

squats 5/3/1+ @ 65/75/85% OF 1RM
bench 5/3/1+ @ 65/75/85% OF 1RM
pullups 21/18/15
dips 2x30
core

 

[jmez]

50 back extensions
50 abmat sit ups
21-15-9 (95#)
Burpee
Hang Clean
Row cal
Box jump
50 abmat sit ups
50 Hollow rocks

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[mtwarden]

3 miles and 700' with my wife and Tiny Elvis at a balmy 2 degrees- thankfully the wind was almost non-existent

 

[Cant hit em]

24 min Emom max reps/cals
Min 1&2: cals row
Min 3&4: cals assbike
Min 5: ring rows
Min 6: pushups

12 min emom
Min 1:db floor press
Min 2: skull crushers
Min 3: shrugs with kb

 

[Lelder]

Hope you feel better @Btaylor
2.5miles/1hr with 25lb pack on a hill program on my treadmill

 

[TripleJ]

20 Mine AMRAP (Row Cals)
3 rounds
90 seconds row
5 devils press
10 ring dips
5 devils press

3 rounds
90 second row
10 slam balls
10 pull-ups
10 slam balls

Start back at the top if you finish 6 rounds before time is up

 

[mtwarden]

heat wave today, we made it into the teens- don't fear though our high tomorrow is back into the single digits

5 miles and 1000' for Tiny Elvis and I this afternoon

 

[AK Troutbum]

Only about 3 miles today without much elevation gain on a fairly well packed trail, so no need for snow shoes, then a nice little ice climbing in the canyon. Temps were only in the single digits, but much nicer than the -teens of a couple weeks ago.

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[jmez]

Partner WOD
Switch after every round
20 rounds
3 bar muscle ups or strict chest to bar
6 box jumps
9 pushups
12 alternating DB hang snatch 50#
100 ft prowler push 100#

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[sargent]

I'm back from the Quehanna Trail. A little over 24 miles per day with about 9,500' of gain over three days. Hope you feel better soon @Btaylor.

 

[Cant hit em]

Deadlift
5x5 #405

3x 4 min amrap
12 pull up
12 db sum deadlift
12 Russian kb swings #70
1 min rest between amraps


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[sargent]

2 miles with the family today. Happy New Year everyone.

 

[mtwarden]

well with the windchill we're a balmy -23 F, so plan B

4 miles on the dreadmill- back and forth every .10 mile- 1% incline at 4.3 mph and 15% incline at 3.3 mph- that'll get your heart rate up

finish w/ 5 sets
10 pullups
20 pushups
30 air squats

Murph prep

Happy New Years Gents!

 

[sargent]

3 miles today.

 

[Lelder]

2.5 mile in 1 hour hill ruck on my treadmill

 

[sargent]

3 miles.