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  1. sjwfarms

    Wod

    6 hours of axe time splitting wood. Don't have a muscle group that doesn't hurt. Back to the gym routine tomorrow.
  2. sjwfarms

    Wod

    Supposed to be 5 mile hike and push day. Mother Nature called an audible and instead it was 5 hours with a chainsaw. My wife joined in with sled pulls dragging the smaller stuff...tomorrow is the real fun. Axe day and splitting the wood!
  3. sjwfarms

    Wod

    yesterday... Legs: warmup curls/ext 2x10-15 adductors 2x15 squats warmup then 8/15 75/60% B Split squats (hate 'em!) 2x15 25DBs leg curls 2x10-12 working set calf raise 2x15 2 miles Still figuring out proper weights as getting back in to a heavier program for a bit. rest day today
  4. sjwfarms

    Wod

    4.5 miles 650'
  5. sjwfarms

    Wod

    Pull day warmup: cable pullovers 2x15 Hammer pulldowns: 8/15 180/140 hammer chest rows: 12/20 180/110 BB shrugs 2x12 225 trx rows 2x15 BW DB rows 9/15 85/60 hammer curls 2x12 35 2 miles
  6. sjwfarms

    Wod

    back to a PPL routine for a change of pace: Push: warmup chest flies 2x15 DB bench warmup 8/15 95/70 DB shoulder 10/15 70/50 Overhead DB tris 8/12 70/55 dips 10/15 25/BW DB laterals side/front x 15 20s cable rope tris 2x12 70 cable chest flies 2x15 35 abs 3x10 various
  7. sjwfarms

    Wod

    3 miles 97' vert core work
  8. sjwfarms

    Wod

    Today: 4 miles 500' @mtwarden Now you can see how envious us southerners are of you mountain west guys when it comes to training. You can walk out your back door and climb 1000'. We have to drive to find 50' hills to go up and down over and over.🤣
  9. sjwfarms

    Wod

    Yesterday; Light leg day all around 50% Leg curls/ext 2x15 Hex Deads 3x10 24" box steps 3x15 each 45 degree body squats 3x20 BW 3.5 miles 300'
  10. sjwfarms

    Wod

    Push : warmup flies chest/rear delt 2x10 each DB bench 3x10 50/65/80 DB shoulder press 3x8 45/55/65 dips 3x10 25# DB overhead tris 3x12 65s 2 miles Some good eats in that town. Welcome to the South!
  11. sjwfarms

    Wod

    3 miles and some core work hopefully the body's ready for the weights again tomorrow
  12. sjwfarms

    Wod

    2 neighborhood miles A few unplanned days off. Whatever is going around knocked me on my ass for the past 5 days.
  13. sjwfarms

    Wod

    3 boring miles
  14. sjwfarms

    Wod

    full body: warmup chest/rear delt flies: 2x15 BB Bench 4x8 45/135/185/215 Hammer pulldowns 3x10 90/140/180 DB Arnolds 3x8 50/60/70 Cable overhead tris 2x12 65/70 45 degree seated hammer curls 2x12 25/30 2x 50 45 degree body squats into 2x10 each 36" box steps Gravitational pull was apparently...
  15. sjwfarms

    Wod

    4 miles 400' core and stretching 20 mins
  16. sjwfarms

    Wod

    Congrats to her and your family! Recruitment process is fun but taxing on all parties involved. I know you're proud.
  17. sjwfarms

    Wod

    4 miles today Looking forward to getting back to a normal routine. Been on the road helping out my daughter setting up a new biz. Lots of bodyweight, hotel room workouts. i'm sure the adjoining rooms thought something more fun was taking place.
  18. sjwfarms

    Wod

    3 miles 400' Day off yesterday to tend the grill with family in town
  19. sjwfarms

    Wod

    upper day: warmup DB chest flies/press 2x15 15s/30s one arm DB bench 4x8 55/65/75/85 Cable rows 4x8 120/140/160/180 + amrap 100 smith incline 4x8 135/185/205/225 + amrap 165 pullup ladder to 5 and back Dips 3x10 35# 2x20 TRX pushups
  20. sjwfarms

    Wod

    2 days of clearing deadfall and overgrown trees at the farm. I wouldn't call it upper or lower body, it's more like every muscle I clearly haven't been working at the gym Kicked my ass....
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