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  1. sjwfarms

    Wod

    pull day: stretch deads 10/10/10/8/7 95/135/185/225/275 strict pullups 3x8 hammer pulldowns 10/10/8 + amrap 90/140/180 + 110 seated cable rows 10/8 + amrap 140/180 + 120 DB Hammers 2x12 35s Abs too damn hot for miles 100+ degrees
  2. sjwfarms

    Wod

    3.5 miles ready for this drought/heat wave to break, hopefully in time for dove season opener on Sunday.
  3. sjwfarms

    Wod

    5 miles 800' 30#
  4. sjwfarms

    Wod

    push day: all DBs warmup chest/shoulder fly 2x15 each 15/20s Bench 10/10/10/8 + amrap 55/70/95/110 + 70s arnolds 3x8 65s decline 3x10 80s one arm tri ext 2x15 30s
  5. sjwfarms

    Wod

    2 miles this AM. Range day in the afternoon, first in a while. New travel companion for this fall.
  6. sjwfarms

    Wod

    3.5 miles
  7. sjwfarms

    Wod

    leg day (light) warmup curl/extensions 2x15 each 24" box steps 3x15 25DBs 30" box steps 2x15 BW sled push/pull 6x15 yards each way hip work/pt 2 miles Think I have the hip pain figured out. That said, rehab hurts like a bitch.
  8. sjwfarms

    Wod

    4 miles 450' 25#
  9. sjwfarms

    Wod

    3 easy miles early pull day (easy): warmup DB pullovers 3x15 30/40/50 seated cable rows 10/10/8 + amrap 120/150/180 + 100 close grip cable pull downs 10/8/6 + amrap 120/160/200 + 100 Hammer pulldowns 3x10 140 seated 45 degree DB curls 3x12 30s 3x20 calve raises (stretch) abs
  10. sjwfarms

    Wod

    8 miles 1000' no weight due to planned interval run/walk day Planned on normal 5 mile 800', but they've opened up some horse trails to 2 legged creatures so we ventured off course for some bonus miles and different scenery. A cool 94 degrees 100% humidity day.
  11. sjwfarms

    Wod

    push day, nothing fancy warmup BB bench 5x5 225 DB arnolds 3x8 70s Hammer decline 3x8 270 DB laterals 2x15 each side/front 25s Abs hip PT 2 easy miles
  12. sjwfarms

    Wod

    3 miles 600'
  13. sjwfarms

    Wod

    pull day: stretch deads 10/10/8 135/185/225 (been fighting hip pain so stayed conservative) pullups 3x8 hammer pulldowns 12/10/8 90/140/180 seated hammer chest rows 12/10/8 90/180/230 DB hammers 3x10 35s
  14. sjwfarms

    Wod

    3 easy miles stretch/abs
  15. sjwfarms

    Wod

    5 miles 800' with 30#
  16. sjwfarms

    Wod

    push day warmup BB bench 10/10/8/5 + amrap 135/195/225/255 + 185 DB shoulder press 10/10 + amrap 55/65 + 45 BB decline 10/10 + amrap 195/225 + 185 cable flies/laterals 3x10 each cable tri rope pulldowns 2x15 Abs Hip PT/stretches
  17. sjwfarms

    Wod

    3 miles 550'
  18. sjwfarms

    Wod

    30 mins hip stretch/PT Pull day: Hammer pulldowns 3x10 90/140/180 + amrap 110 cable rows 3x10 120/140/160 + amrap 100 various TRX rows 6x10 BW
  19. sjwfarms

    Wod

    2 miles with the wife and daughter before she heads out for her senior year of college...time flies.
  20. sjwfarms

    Wod

    yesterday: Push warmup 2x12 each chest/shoulder machine fly BB Bench 10/10/10/8/6 + amrap 45/135/185/215/245 + 185 DB seated should press 3x10 + amrap 60/70/70 + 45 DB overhead tris 2x15 65s smith incline 10/8/6 185/205/225 abs today: 5 miles 800' with 25#

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