Wod

[sargent]

8 miles this morning. Started out at 0 degrees.

 

[InkedElkSlayer]

Nothing but weights today. Fully warm up…
NM guys can call it “The 505”

Barbell Squat-225lbs
Dead Lift-185lbs
Pull Up-Body Wt
Dip-30lbs
Weighted Overhead Sit Up-30lbs

9 sets of 10 reps, 10th set do 11 reps
101 reps of all 5
No break. Do for time.

Getting old, couldn’t do it under 30min.
You young guys kill it, see what you get, but you can’t take tomorrow off!

 

[mtwarden]

6 miles w/ Tiny Elvis on a really nice Winter's day- mid 30's and sunny 42 miles for the week

 

[mtwarden]

later than I normally hit the gym, but got watching football

deadlifts 5/3/1+/10 @ 75/85/95/70% of 1RM
overhead press 5/3/1+/10 @ 75/85/95/70% of 1RM
mtn lunges 3x10
chin-ups 25-24-24
core

 

[sargent]

75 pullups, 100 pushups, 125 bodyweight squats

 

[BDRam16]

THENX

45 seconds each movement and 15 seconds of rest. Repeat for a second round totaling 20 minutes.

Jumping jacks
Squat lunges
Push-up burpees
Explosive lunges
High knee taps
Seated in and outs
Plank open and closed
Bicycles
Low plank to high plank
Mountain climbers

I’m really loving this THENX app and YouTube channel. I’ve always liked doing body weight exercises and HIIT style stuff. This has definitely been a great find for me.

 

[sargent]

We got our first big dump of snow overnight. 5 miles snowshoeing.

 

[TripleJ]

"MLK"
34 Minutes
2000m run/row buy in
then, AMRAP of...
19 deadlifts (115 lbs)
29 pull ups
39 sit ups
19 shoulder to overhead (115 lbs)
68 double-unders

 

[mtwarden]

5 miles (and 1300') for my wife, Tiny Elvis and I

 

[sahunter06]

Incline barbell 3 sets of 15/7/5 ( quick pause after each series)
4th set 20 reps

3x failure - slow dips to slide lateral press
2x20 high cable flys to low cable flys (15 sec total movement )

2x20/failure
db side lateral raise 10sec concentric 5 sec eccentric
Cable front raises
Incline side lat raise

3x20/failure
Tricep trifecta to diamond press ( failure )

 

[Cant hit em]

Back squats
10-8-6 10-8-6

15 min amrap
4 back squats #135
8 wall ball
12 lunges
200m run

 

[sargent]

2 miles with a 40# pack. 2 sets with pack, 10 squats, 10 pushups, 20 calf raises, 10 lunges, 10 overhead press, 10 bent over rows

 

[Btaylor]

Sunday was 3 sets of 8 back squat #200 and straight leg db deadlift 2x75# followed by 21/15/9 thrusters 2x45, burpees, lunges

Yesterday was 4500 meter row followed by 3 sets of curls, lateral raises, tricep push downs, abs and face pulls.

 

[TripleJ]

10 Minute EMOM:
1 Halting snatch; 2 second pause at the knee, 5 second pause in the catch/bottom of squat
Build to a heavy 1-rep


2 rounds for time:
12 snatches @ 135#
24 GHD Sit-ups
12 burpee box jumps 24"
24 cal row

 

[BDRam16]

5 miles (and 1300') for my wife, Tiny Elvis and I

I’ve only been in this thread for about a week now but I definitely assumed Tiny Elvis was a human lol

 

[BDRam16]

THENX

Warmup: 30 seconds each move, 30 seconds rest. Repeat for a total of 3 rounds.

Butt kicks
Leg raises
Bicycles

Workout: complete each move then 30 seconds rest. 2 rounds total.

Jump negative dips x10
Slow push-ups x10
Incline push ups x15
Body weight skull crushers x10
Bench dips x15
Low plank to high plank :10ea side
Mountain climbers

This was way more taxing on the chest/arms than I anticipated. The slow push ups were absolutely brutal.

 

[mtwarden]

he's my four legged trail buddy

4 miles with Tiny Elvis; shoveled snow for an hour

 

[Lelder]

Incline bench alternating to squat 135x 10reps, 155x 10 reps super set took a break then 1.5 mile brutal treadmill hill program

 

[Lelder]

Also my German Shepard is 80lbs, 3yrs old and has endless energy. We got almost 15” of snow yesterday (which she loves) so thought it would be fun to wrestle with her !! She had me so exhausted and wouldn’t quit play attacking and knocking me over my wife had to distract with a treat. Damn dog had the time of her life and I got cardio session that I didn’t want lol.

 

[Cant hit em]

Power cleans
( build ,reduce , build to moderate)
10-8-6 10-8-6
#205

21-18-15-12-9
Hang power clean #95
Barf acing burpee
12:20

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