Wod

[mtwarden]

strength train after work

squats 5/5/5 @ 80% of 1RM
bench 5/5/5 @ 80% of 1RM
pullups 20/18/18
dips 2x30
core

 

[Lelder]

Squat, deadlift, incline bench 135lb x15rep
1 round mini leg blaster
18” box step ups holding 20lb dumbbells
for 2 sets of 20
Finished up 1/2mile on the treadmill 15degree incline at 2mph (sucked good)

 

[TripleJ]

2 rounds for max reps:
-3 minutes assault runner cals
-3 minutes echo bike cals
-ab mat sit-ups
-dual kb front rack hold

 

[mtwarden]

4 miles and 900' with my wife and Tiny Elvis; we might not think hiking is an overly serious endeavor, but Tiny Elvis sure does

 

[sahunter06]

4x15/failure hypertrophy
3 sec eccentric all movements

Reverse grip smith press #205
Standing preacher DC
Nose breakers with preacher (2 sec concentric)
Incline db wide curl
Cable kickback
Hammers
1:00 rest

 

[sargent]

4 miles today. Merry Christmas!

 

[Cant hit em]

12 days of Christmas Wod
1. 100m run
2 power clean
3 burpee to plate
4 db push jerk
5 toes to bar
6 hand release push up
7 plate ground to over head
8 wall balls
9 deadlift #135
10 walking lunge
11 db thrusters
12 chest to bar

Do it like the Holiday song

 

[mtwarden]

4 miles and 900' with my wife and Tiny Elvis; picture of an old lime brick kiln that is in remarkably good shape (probably circa 1880's)

Merry Christmas everyone!

 

[Lelder]

living in N.E Ohio I have to drive about an hour to get to moderate hills. So I did my basement stairs today up and down 100x, with a 25lb pack. That’s 750’ of elevation gain and loss in 45 minutes. Best I can do for my area.
Have a Merry Christmas everyone!

 

[sargent]

3 miles.

 

[mtwarden]

4 miles and 1000' with my wife and Tiny E- cold today, only about 10 degrees for a high.

 

[sargent]

2 miles today.

 

[mtwarden]

too cold to get on the trails today- high of 2 today with ~15 mph winds makes for a very nasty windchill, sooooo......

deadlifts 3x5 @ 80% of 1RM
overhead press 3x5 @ 80% of 1RM
chin-ups 23-21-20
mtn lunges 3x10 each leg
core

 

[AK Troutbum]

A tiny little hike and a little bit of ice climbing today to try and clean out some of the holiday cobwebs.

Sent from my iPhone using Tapatalk

 

[TripleJ]

24 minute alternating EMOM
-15 cal C2 bike
-6 power cleans @ 165 lbs (50-60% 1rm)
-5 ring MU
-6 double DB burpee deadlifts 50 lbs

 

[sargent]

1 mile with the family today. I'm leaving tomorrow for a three day hike.

 

[mtwarden]

cold again here so hit the dreadmill for 3 miles

 

[Cant hit em]

6 min emom
2 hang power clean + 1 power clean

Into
6 min emom
3 shoulder to overhead

15 min amrap
10 barf acing burpee
8 deadlift #135
6 hang power clean #135
4 shoulder to overhead #135

 

[Lelder]

Basement stairs up and down 50x w/35lb pack then 15 reps @135 incline bench

 

[TripleJ]

8 Minute EMOM:
2 High snatch pulls + 1 full snatch (65%+)

4 minutes:
Build to a heavy snatch

2 rounds for time:
40 kb swings @ 53 lbs
400m on assault runner