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  1. sjwfarms

    Wod

    light leg day curls/ext 3x15 each not too heavy 24" box steps 3x10 50lbs 36" box steps 3x10 BW 45 degree goblet squats 3x15 60 KB 20 min stretch I know a lot of you guys mentions it on here, but I don't give my wife enough credit. 95% of the workouts I do on here she's right there with me...
  2. sjwfarms

    Wod

    4 miles 550'
  3. sjwfarms

    Wod

    yesterday: 2 miles today: Pull day deads 8/8/8/6/4 95/165/225/275/305 seated cable rows 10/10/8 + dropset 120/160/200 + hammer pulldowns 8/15 180/100 hammer curls 3x10 35db @sargent congrats to your son!
  4. sjwfarms

    Wod

    5 miles 850' 75 degrees, have a feeling that will be one of the last coolish weather treks in these parts for the next 3 or 4 months.
  5. sjwfarms

    Wod

    push day: warmup flies 3x 15 BB Bench 10/10/10/8/6 + amrap 45/135/185/225/265 + 185 BB standing military 6/6/3 115/135/155 BB decline 3x8 225 DB shoulder Y ext 3x15 17.5 tri bench dips 3x12 45# one arm cable tris drop set 35-10s
  6. sjwfarms

    Wod

    3.5 miles 400' wife's bday so cut it short. @mtwarden sorry about the bear thing
  7. sjwfarms

    Wod

    3 miles 20 mins stretch
  8. sjwfarms

    Wod

    leg day: curls/extensions 3x12, last set of each working drop set hex deads 10/10/10/10/8 45/135/185/225/275 24" box steps 4x10 each 60lbs 36" box steps 4x10 each BW 45 degree goblet 3x15 80lbs
  9. sjwfarms

    Wod

    Pull day: rope pullovers, warmup Pullup ladder 6 t-bar rows 10/10/10 90/140/180 hammer pulldowns 10/10/10 90/140/180 + amrap 90 Hammer chest press 10/10/10 90/140/180 (I know its a push, but was waiting on seated row machine) underhand seated rows 10/10/8 140/160/180 + amrap 120 BB curls 3x10 75...
  10. sjwfarms

    Wod

    4 miles 30 min stretch and core
  11. sjwfarms

    Wod

    3.5 miles 400' all good here other than a few still shaken labs, but was no joke around here last night.
  12. sjwfarms

    Wod

    push day: warmup chest/shoulder flies 2x15 each BB bench 10/10/10/8/6/4 + amrap 45/135/185/215/235/255 + 175 DB shoulder press 10/10/8 + amrap 60/70/80 + 45s DB overhead tris 2x12 75 BB decline 3x8 225 cable tris skipped the mileage tonight with tornados hitting all around us. Might be a long...
  13. sjwfarms

    Wod

    Leg day: warmup curls/extensions 3x12 each Leg press 10/10/10/6 180/270/330/380 DB 24" box steps 3x10 each 60# 36" box steps 3x10 each BW adductors 2x12
  14. sjwfarms

    Wod

    3 miles 30 mins stretch
  15. sjwfarms

    Wod

    yesterday 3 miles 400' today: Pull day warmup DB pullovers 2x15 65/75s pullup ladder to 5 Hammer pulldowns 10/10/8 90/140/180 T bar rows 12/15 180/140 shrugs 1x12 225 cable rows 10/10/8 140/160/180 DB rows 2x10 80s Cable curls 3x12 60 core
  16. sjwfarms

    Zero turns

    This☝️ Bought a commercial grade hustler that was traded in by landscaping crews for newer models, saved about 40% off new and still got the warranty. Those things are like tanks and will hold up, especially for personal use.
  17. sjwfarms

    Wod

    3.5 miles 500'
  18. sjwfarms

    Wod

    push: warmup chest fly 2x15 BB Bench 10/10/10/8/6 + amrap 45/135/185/215/235 + 165 DB arnolds 10/8/6 + amrap 45/60/70 + 40 One arm DB overhead tris 3x12 25s DB incline 2x10 70s machine side laterals 2x12 2x15 dips bw 2 miles
  19. sjwfarms

    Wod

    Leg day: curls/ext 3x15 each warmup deads 5x10 45/135/185/225x2 45 degree goblet squat 5x20 BW/30/40/50/bw 24" box steps 3x10 each 30# DBs barbell curls 3x12 65#
  20. sjwfarms

    Wod

    real world workouts are the best kind. congrats! 5 miles 800' run/hike

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