NEWS
- FINAL WEEK:
- It’s here, the final week of the Wellness Challenge!! This week’s bonus points are for trying a new recipe every day. Not sure what to make? Check out member recipes, posted to every workout post, since Monday, January 4th. You’ve got this Daybreak!
- SEMINAR
- Dr. Martha Theirl, PT, will host a Low Back Pain and Ergonomics seminar TOMORROW Friday, January 29th at 6pm. Learn ergonomics fundamentals and mobility for the hip and spine to build a resilient low back during work from home and exercise. Sign ups open on Triib 48 hours in advance. The seminar will also be zoomed for those who are unable to attend in person.
RECIPE OF THE DAY
Lauren
Wayland
Early am Classes
FRENCH DRESSING
INGREDIENTS:
- 2T salt
- 1T honey
- 3/4 tsp black pepper
- 2/4 tsp ground mustard
- 3/4 cup cider vinegar
- 2 cups olive oil
- garlic cloves to taste
DIRECTIONS:
WOD
“The Chief”
5 x AMRAP 3
3 Cleans
6 Push Ups
9 Squats
Rest 1 Min
Weight: 135/95
5 x AMRAP 3
3 Cleans
6 Push Ups
9 Squats
Rest 1 Min
Weight: 115/75
5 x AMRAP 3
3 Cleans
6 Knee Push Ups
9 Squats
Rest 1 Min
Weight: 95/65
WOD GUIDANCE & GOALS
Your mission for today’s workout is to move quickly! Choose a weight for the cleans that you can do for 3 reps unbroken, every round. As soon as you drop the bar, hit the floor for 6 push ups, and pop into the bottom of your squat (like a burpee) to begin the first rep of the 9 squats. The faster the transitions the more time you’ll have for full rounds. Yes, only FULL ROUNDS count today. Target 3+ rounds per AMRAP 3.
Post Rounds to Comments.
Compare scores HERE!
HOME WOD
5 x AMRAP 3
3 Push Ups
6 Sit Up
9 Squats
Rest 1 Min
ENDURANCE
Rest
16 MCX
3/3/3/3:/4
2/13 21
8/18 20
1/28/21 – 22 MCx
Put this one away for another year. #NoThankYou
12/21/13 – 21 Rx
8/2/14 – DNF
12/26/14 – 22 Rx
10/29/15 – 24 Rx
4/28/17 – 25 Rx
8/9/18 – 21 Rx
25 MCx
20 (75#, mostly knee push ups)
24 rounds (6, 5, 5, 5, 4) MCx and a 4 round PR! Thanks wellness challenge 😉
Awesome job!
Woohoo 💪🏼
HUGE PR!!!
18 MCx
MCx –
Did 4rds across. – 1 rd PR. 20 total
Could have pushed for 5 in 5th rd. – next time. !!!!
Nice!!
27 MCx
6,5,5,5,6
Awesome push at the end, Jimbo!
16 + 15 75# – 4/3/3/3/3+15 – pace governed by asthma today – bah – fun one
25 (5 every round)
75# & knee push-ups
(Could have possibly done 6 the first round, but not a chance with the other 4 rds 🤪)
4/3/4/3/4 MVx – push-ups from toes
20
30# DB cleans, 20# floor presses, S2S to squats
One of my fav workouts
27rds 6/5/5/5/6
75# & knee push ups
20 MAx w/knee PU
24 MCx
wimped our in round 4 and should have pushed for 5, but will take it masked. Always love this wod!
2/13/20 24 Rx
8/9/18 21 Rx
26 mcx. Great energy at the 6:45a!!
5/4/4/4/5= 22 MCx
A bit off my pr. Need to work those push ups again.
18 MCx
Round 4- 3+ 9
Round 5- 3+6
Push ups slowing me down. Nice job on the PRs guys!!! Great workout!
21 mcx (3 round pr)
Truly only got through this many rounds because I had a personal cheerleading team 🥳 thanks guys
yasssss katie! ca-rushed it.
25 rds (5 across)
95# hang cleans
24 @ 75# BoRs (infraspinatisitis) 4-5-5-5-5
8.9.2018 17 @ 85#. 4-4-3-3-3.
04.28.2017 19 @ 75#. 4-4-4-3-4.
15 MAx
Fewer rounds than last couple times, heavier weight.
21 MCX
20 rounds 55# (sore thumb) KPUs
Kevin- 20 rounds 75# barbell PUs
At home: 25# DBs, knees
25 (2 reps short of 6 on last rd)
25 rounds 95# cleans