Wod

[mtwarden]

7 miles (1000') with Tiny Elvis this AM

 

[brca005]

1.3 mile walk with Chuck

3 rounds:
KB thruster x3R
Burpee x3
KB thruster x3L
Burpee x3

Had a terrible headache all day, thought a nap would shake it and I could workout, didn't work so I shut it down

 

[sargent]

2 miles with a 29# pack today.

 

[state637]

Strength
Three sets of:
12 Back Squats @ 50+% (All sets @185)
Rest 3 minutes between sets

Conditioning
Every 2 minutes, for 16 minutes (4 sets of each station):

Station 1: 22 Calorie Bike

Station 2: 22 Calorie Row

Goal = Treat each interval as a “for time” piece. How fast can you go and how quickly can you recover without significant drop off

 

[thinhorn_AK]

concept 2 rower

3x5k (easy) HR<138

Im fatigued or something, I work with HR rather than speed, Usually I knock out 5ks a lot faster but for whatever reason, this morning, in order to keep my HR where I want it I had to back off a bit. all 3 5ks were in the ~22:30 range. Normally Id be a few minutes faster. Not a big deal since I'm not training for rowing performance, just something to note. In the past I would have said screw it and shared faster times but Im working hard to stick to my plans.

-DB lunges 3x12 w/35 lbs in each hand
-DB Shrugs 3x12 w/45lbs
-DB curls 3x12 w/35lbs.

It’s pretty cold again today so I probably won’t run my boys after work. Not that I can’t handle the cold but I read you need to be careful with dogs when it’s that cold. I’d never forgive myself if they tore a muscle or got their ears froze because of me.

 

[Jbark60]

14.5/16.5
21-18-15-12-9-6-3
Thruster 95
Burpee over bar
10:40

50 ghdsu for time
2:00