Wod

[mustelid_master]

GNP Boundary Trail from Belton to Lincoln Cr. Ford. 10.75 miles rounud trip, 1500ft elevation gain/loss. Light pack.

 

[mtwarden]

sn

GNP Boundary Trail from Belton to Lincoln Cr. Ford. 10.75 miles rounud trip, 1500ft elevation gain/loss. Light pack.

snow and/or ice?

 

[state637]

Conditioning
Annie
50-40-30-20-10
Double Unders
Sit Ups

Strength
Twelve (12) sets of:
20 Second Support Hold in Dip (Top of dip)
Rest 20 Seconds
20 Second Dip Receiving Hold (Bottom of dip)
Rest 20 Seconds

This portion will take 16 minutes. Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.

 

[mustelid_master]

sn

snow and/or ice?

About 3 inches of soft snow, not as much ice as I thought. I bet all the snow will be gone by the end of this week.

 

[mtwarden]

^Good deal.

I've got a few places I'm not carrying traction, but the packed snow on most of the local trails is now ice, so it's going to be a bit before I can ditch them entirely.

 

[brca005]

More bodyweight legs:
3 sets each:
1 min wall sits
Squats x20
Banded lateral lunges x12 each direction
Reverse Nordic curls x5

Might get a walk with Chuck in later, just have to see what the day brings

 

[TripleJ]

20 minute alternating EMOM:
-15 cal ski erg
-5 deadlifts @ 75%
-10 box jump overs 30"
-Max cal row
-Rest

 

[mtwarden]

4 miles (500') with my wife and Tiny Elvis; it's been windy here for a week straight—almost getting used to it

 

[mtwarden]

strength train this afternoon

deadlifts 5/5/5+/amrap
overhead press 5/5/5+/amrap
dumbbell walking lunges
chin-ups 30-30-26
core

 

[Mish-pop]

1.6 miles pushing daughter in stroller with 20# pack

 

[state637]

Strength
Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat x 2-3 reps @ 20X1

Rest 2-3 minutes, and then reduce the load by 5-10% and perform…

One set of:
Back Squat x Max Reps @ 20X1

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

Conditioning
10 Rounds For Time:
5 Burpees
10 Wallball Shots

 

[blkqi]

low bar back squat - top triple + back-offs
multi-grip camber bar bench - top triple + back-offs
rdl - 1x6, 2x4
nordic hamstring curls

 

[TripleJ]

12 minute EMOM:
Min 1-3: 15 double unders + 1 full snatch + 1 high hang snatch @ 60-70%
Min 4: Rest
Min 5-7: 15 double unders + 1 full snatch + 1 high hang snatch @ 70-80%
Min 8: Rest
Minute 9-12: 1 full snatch + 1 high hang snatch (built to a heavy set)


2 rounds:
2 minute sled push
2 minute max cal ski erg
2 minute rest

 

[brca005]

5K trail run
1.5 mile cooldown walk

Bodyweight legs…
5 sets each:
Squats x30
Bulgarian split squats x10/leg
Banded lateral walks x10 each way
Reverse Nordic curls x5

 

[mtwarden]

8 miles (1300') with Tiny Elvis this morning. There's a homeless guy camped right at the intersection of two trails—still in his tent arguing and cursing with hisself. Lots of reasons to carry when you're out and about.

On a more positive note, did see a rainbow

 

[AJPERALTA]

I don’t know how I’ve never been on this thread but seems like a little extra motivation.

Thrusters 4 sets of 8 increasing load. Ended with 155.

3 rounds
9 deadlifts 185
6 box jump overs
3 wall walks

800 meter run

3 rounds
3 wall walks
6 box jump overs
9 deadlifts 185

Time 14:47

Walked 1.64 miles