Wod

[mtwarden]

strength train
squats 5/3/1+/amrap
bench 5/3/1+/amrap
pull-ups 20-20-19
dips 2x30
core

 

[Marbles]

pull-ups 20-20-19

Impressive. I just tried to do one set of 20 and burned out at 15. That was without dropping off the bar, but I was hanging by one hand and shaking out the other arm between pull-up for the last 4.

 

[mtwarden]

Impressive. I just tried to do one set of 20 and burned out at 15. That was without dropping off the bar, but I was hanging by one hand and shaking out the other arm between pull-up for the last 4.

Thanks, but just to clarify it’s not one set after another (I wish ); it’s 3 sets dispersed through the work. I’ll hit one of the primary lifts, then do some kind of accessory lift/core—short break and repeat.

 

[sargent]

it’s not one set after another

Still impressive!

 

[sargent]

Wendler week 4 (deload) overhead press and squats
DB rows
pullups
tricep extensions
curls
2 miles today.

 

[state637]

12 Days of Christmas

1 Burpee Box Jump
2 Dumbbell Thrusters (Each Arm)
3 DB Hang Clean and Jerk (Each Arm)
4 Dumbbell Overhead Lunges (Each Arm)
5 T2B
6 Pull Ups
7 Push Ups
8 DB Snatches Alternating Arms
9 Wall Balls (20# to 10')
10 Med Ball Cleans (20#)
11 Dips
12 Manmakers

Manmakers= Push up, Plank Row (R) squat clean thruster (this equals 1 rep) Do the same on the left side and that would be rep 2

 

[mtwarden]

Hard to believe Chiefs and Lions are out of the playoffs and a high probability the Ravens too.

Crazy year.

 

[Jbark60]

Wednesday
100 burpees to a 8" target
6:20

Thursday
12 days
1 Thruster 115
2 Squat Snatch 115
3 Squat Clean 115
4 Deadlift 115
5 Burpees over bar
6 Pull ups
7 Box Jumps
8 Hand release push ups
9 Goblet Squat 53#
10 Kettle Bell Swing 53#
11 Sand bag to shoulder 150#
12 Devil press 50#s
31:02

 

[brca005]

3.75 mile walk with family and Chuck

 

[mtwarden]

4 miles (400') with my wife, youngest daughter and Tiny Elvis

 

[Marbles]

1 hour desk treadmill walk in the morning.

3x8 minutes Z3 intervals (1:05:00 total run time).

 

[sargent]

5 miles today.

 

[Marbles]

12.5 miles, Z1.

 

[brca005]

5 rounds:
Push press x5R
Pull ups x5
Push press x5L
Pull ups x5

5 rounds:
KB Dead x5
KB goblet clean x5
KB row x5

5 rounds:
Push ups x20
BW squats x20

3 mile walk with 20# vest

 

[mtwarden]

6 miles (1100') with my wife, youngest daughter and Tiny Elvis. 50° yesterday, 10° today!

 

[sargent]

Wendler week 4 (deload) bench press and deadlift
incline bench press
pullups
dips

 

[mtwarden]

5 miles (700’) with my wife, daughter and Tiny Elvis

 

[Marbles]

3.5 hr Z1/Z2.

Redoubt and Iliamna were out.

Near the end the Big One showed her head as the weather cleared.

 

[state637]

Strength
Front Squat

• Set 1 - 3 reps @ 65%
• Set 2 - 2 reps @ 75%
• Set 3 - 1 rep @ 80-85%
• Set 4 - 3 reps @ 70%
• Set 5 - 2 reps @ 75-80%
• Set 6 - 1 rep @ 85-90%

Rest 2 minutes between all sets

Conditioning
8 minute AMRAP:
2 Dumbbell Thrusters
8 Feet Anchored Sit-Ups
4 Dumbbell Thrusters
8 Feet Anchored Sit-Ups
6 Dumbbell Thrusters
8 Feet Anchored Sit-Ups

...etc. adding 2 Dumbbell Thrusters each round until the 8 minute mark is up.

 

[Marbles]

Did a 750 yard easy recovery swim last night.

Rest day today.