Wod

[TripleJ]

8 minute EMOM: 2 snatch pulls + 1 snatch @ 65%

straight into...

4 minute EMOM: build to a heavy snatch




2 rounds for time:
40 KB Swings 53#
400m run

 

[mtwarden]

2 miles this morning with my wife, grandkids and TE and then 3 (600') miles with TE this afternoon. Definitely a little niggle in my hamstring when I planted my foot a certain way, but no bad pain. I think I may have lucked out once again

 

[alindsey1237]

20 min peloton ride

Strength
Bench 5x5 205
Deadlift 5x5 235

4 rounds
20 push-ups
20 sit-ups

 

[JD Jones]

Evening weights and walk. Deads/bar pulls/db face pulls/hanging bar leg raises

 

[InkedElkSlayer]

Early morning 50min run/walk incline treadmill workout

 

[CRJR45]

35 minutes on the stair stepper , 1088 steps . Arm curls , lat pulls , seated rows , leg lifts and extensions , then Abs , leg lifts and seating crunches .
All told , 75 minutes in the gym .

 

[TripleJ]

10 minute C2 Bike warmup


3 x 3 back squat @ 85%+


8 minute AMRAP:
10 box jump overs @ 24"
10 deadlifts @ 185#
100m run

 

[JD Jones]

Lunch run. 4.3 miles/132bpm/9:44pace

 

[mtwarden]

3 miles in the snow with my wife, grandkids and Tiny E

 

[sargent]

2 miles today.

 

[sargent]

6x
5 pullups
10 pushups
3 miles with a 30# pack today.

 

[CRJR45]

Today was a 3.5 mile walk with the Budster !
I'm having trouble in the gym , I get shaky and nauseous after working out for a while . Not getting my body what it needs as far as fuel , maybe ?
I have coffee , then Almonds and some fruit before I go . Maybe I need carbs ?

 

[mtwarden]

^ I have no problem doing 3-5 miles in the morning w/o breakfast- this is in Zone 2 (relatively easy); harder or longer miles I need some calories before hand (and if long enough, during). Ditto on going to the gym and lifting, fasting is no bueno for me- I want a good meal under my belt

 

[InkedElkSlayer]

Short leg day, woke up to an 0300 flood

4 warm up sets
Squats/Calf Raise-45/95/135/185 x 10
Plyos- x 5ea

5 sets, around 30sec rest
Squats- 225/275/295/315/225 x 5/5/5/5/10

Barbell Step Up- 95 x 15ea
DB Walking Lunge- 35s x 15ea
Deadhang- 2min

 

[TripleJ]

Today was a 3.5 mile walk with the Budster !
I'm having trouble in the gym , I get shaky and nauseous after working out for a while . Not getting my body what it needs as far as fuel , maybe ?
I have coffee , then Almonds and some fruit before I go . Maybe I need carbs ?

Everyone is different. I get nauseous if I eat before I work out, I have to do my workouts fasted. But I work out first thing in the morning. If I waited until 10 or 11 am to work out and didn't eat beforehand, I would get weak and shaky most likely. I think it comes down to your body type and what your body becomes accustomed to. I do pound down a lot of protein and clean carbs after I work out though. I am definitely shaky by then.

 

[TripleJ]

20 minute partner workout

Max cals C2 Bike
One partner bikes for as many cals as he can while the other partner completes...

1 round of...
3 double DB devils press
10 ring dip
3 double DB devils press
(complete 3 rounds each before moving on to next group of movements)

then

1 round of...
5 sit-ups
10 toes to bar
5 sit-ups
(complete 3 rounds each before moving on to next group of movements)

then

1 round of...
3 d-ball over the shoulder
200' d-ball bear hug carry
3 d-ball over the shoulder
(complete 3 rounds each before starting back at the top)

 

[JD Jones]

Lunch run 4.3miles/139bpm/9:10 pace

 

[sahunter06]

Agree with @TripleJ, I work out in the morning while continuing to fast until my 16 hour mark. That way I hit carbs for lunch and low carb dinner. Seems to eliminate the shakes.
Higher carb intake the day before my leg day.

 

[sahunter06]

Haven’t missed a day. Just a slacker for forgetting to post.

Rotational movements and light legs this am. Trying to improve hip flexor and IT band mobility

db leg curls 20/15/15/15
Single leg exts 20/15/15/12
Monster walk with heavy band 4 sets
3 way Calf press on machine 4x60

 

[state637]

3 sets for max cal/reps of:
2 minutes of bike/row/run or burpees then
rest 1 minute then
30 sec of DB push press
30 sec DB OH hold
rest 2 minutes

My shoulders felt this one ....I rowed for cals and used 2- 35# DB's for the PP and OH holds