Tuesday - Thursday, 20 - 22 DEC

I'm on the road, sorry I didn't update previously!  I will be in and out and not sure if I will have internet access, but make sure you do something active and post to the blog!  We all will be checking in on each other to make sure we are doing something!!

Post activities to comments!

16 comments:

Adam said...

Today I did a WOD with what I could find..

5 rounds for time:
25 x push-ups
25 x overhead squats w/ pool cleaning pole
25 x double unders
Run about 500 meters
7 x pull-ups
Rest 1 minute

My time was 26:10 (including the 4 minutes of rest after each of the first 4 rounds)

Sweddy said...

Filthy Fifty, as RX'd
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

30:31

Tex said...

Been hitting Mil Athlete recently down here at Benning:
08-29-11
1) BP 1RM

2) 6 rounds of
2x Bench @ 85% of 1RM
2x Floor Angels

3) 6 rounds of
4 Power Cleans (135,165x3,175x2)
Plyo Box Lap

4) 6 rounds of
8x Weighted split squat, back leg elevated on bench
4x split jumps
Instep Stretch

Those workouts get pretty complex, but I love them. I hope that everyone is having a great break. If anyone is coming down here, let me know. I miss all of you guys!

ErinM said...

2 hours of swimming with my sister and old high school team: 5,000 yards.

Then, 4 mile run with my brother with 30 lb pack: 33 min. Followed by buddy carries and pull-ups.

Tex - great to hear from you. Hope all is well!

jswobe said...

Tuesday (posting a day late):

I was on a different installation today and they have an obstacle course next to the gym. I ignored the "Contact the S3 for use" signs and did some rope climbs. I haven't climbed a rope in 10 years, let alone since starting CF.

Anyway:

"Squats & Ropes"
5 x squats @ 135#
1 rope climb
7 x squats @ 155#
2 rope climbs
9 x squats @ 175#
3 rope climbs
11 x squats @ 185#
4 rope climbs

I didn't time it; I mostly wanted to get back under the bar and squat (rehab the back!) and take advantage of having the rope.


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

jswobe said...

Wednesday!

Filthy Fifty, as RX'd
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

33:30

The knees to elbows killed me. I have no volume on those damn things...


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

Mickey said...

Drove from MI to NC yesterday so no workouts due to exhaustion.

Today I did 100 double unders as a warm up and then went into a bowflex strength workout.

Think im gonna try out this workout video called Insanity with my brother tomorrow. Its supposed to be a huge smoker.

ErinM said...

Early morning adventure hike with my brother.

La Luz trail, multiple feet of snow, wind chill, and 10 miles before having to turn back due to lack of snowshoes. 3 hours total.

jswobe said...

Thursday:

Started w/ some snatch skill work. Worked up to 95 lbs.

Then:

"Lynne"
5 rounds for max reps of:
Bench press (bodyweight)
Pull-ups

BP (@190): 7-7-5-4-3
PU: 20-17-14-15-12


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

Mickey said...

Ran a few miles looking for a playground with something to do pullups on.

Finally found something sufficient and knocked out 50.

Ran a mile or so back to my house and did 100 double unders

leighgust said...

Merry Christmas! The ladies of B&G have been keeping Arvin and the MWR gym in business during leave. Yesterday our WOD was:

for time
30 double unders
25 Push Press (95/65)
400m Run
30 sumo deadlift high pull (95/65)
800m Run
50 overhead Walking lunges (45/25)
400m Run
30 SDHP (95/65)
30 Double unders
25 Push Press (95/65)

my time was 26:30 rx

leighgust said...

Tomorrow's WOD:

AMRAP 20

10 Deadlift
8 Hang Power Cleans
6 Front Squat
4 Push Jerk

95/65

try to work thru the round without resting.

ErinM said...

More swimming!

Long distance, freestyle day with my sister and old highschool team. 5,000 yards.

Adam said...

awesome work by everyone! Keep it up!

Leigh - awesome WODs!

Filthy 50 - you guys are off the hook! Ouch!

Sodak said...

Hey Team!
I have been working some Military Athlete work outs. They are great work outs! Check them out if you need some ideas. Some of the exercises are new but you can look them up on the left hand side of the webpage. Look under operator sessions for the wods.

www.militaryathlete.com

Hope everyone is safe and having a great time with family and friends.

(1) 10 Rounds
10x Bench Press @ 65/105lbs
10x Back Squat @ 85/125lbs
5x Seated Russian Twists @ 25# 5/5
10x Swings 12/20kg
5x Box Jumps @ 20"
2x Tarzan Pull ups

(2) 150x Step ups

(3) 10 Rds of
5x Curtis P @ 55#
10x Jingle Jangles
15x Situps

ErinM said...

Friday:

Swimming sprints: 5X100,5X75, 5X50, 5X25

Followed by 4 mile run: 27:55