Wod

[sargent]

5 miles today.

 

[InkedElkSlayer]

Heading to the big city all day, quick this morning.

8 sets, no rest. 80 reps ea.
DB Step Ups- 10/15/20/25/30/35/40/45 x 10ea
Counterbalance Squats- 5/10/12/15/20/25/25/25 x 10

 

[TripleJ]

3 minute AMRAP @ each station, 1 minute rest in between:
-max calories on assault runner
-double KB front rack step ups
-sandbag bear hug carry 50'/sandbag shoulder carry 50' (100#)
-7 kb swings (70#)/7 ab mat sit-ups
-max calories on assault runner

 

[mtwarden]

4 miles (700') with my wife, youngest daughter and Tiny Elvis

 

[sargent]

1 mile with the family this evening.

 

[sahunter06]

Quick press workout this morning

Standing decline press 25/20/15/15/15
Seated flys 20/20/20/15/15
Cable lateral delts 18/15/15/20
Heavy close grip 15/12/10/10/18 135-215#
Preacher bar pushdown 20/18/15/15
Calf press 4x45-60

 

[sargent]

4 miles today.

 

[JMasson]

Been fighting the crud this week. Tried to get a referral through my PCM so Tricare would cover a doctor visit while I’m on leave…got told my symptoms weren’t severe enough and “it’s viral, there’s nothing anyone can do”. That’s what they told me two years ago when I got sick and then developed pneumonia which went un(mis)diagnosed for almost two weeks. Luckily, I have family that are healthcare professionals and they may or may not have given me the meds that have me on the mend.

Haven’t worked out for a couple days but I did feel good enough yesterday to work with my dad in the shop. We processed four pigs, made 60 pounds of sausage, processed two deer into cube steaks/cutlets and sausage. I’d say it was a workout, took us about 14 hours from start to finish. Had a glass of scotch and took some NyQuil last night and slept for almost 12 hours.

 

[TripleJ]

30 seconds on/30 seconds off x 5 consecutive rounds at each station:
-ski erg cals
-power snatch @ 75#
-C2 bike cals
-overhead barbell lunges @ 75#
-pull-ups

 

[InkedElkSlayer]

Back/Tris/Abs
Hanging Pull Up bar ladder to 10

5 sets, no rest
Close Grip Bench- 45/95/135/175/185 x 20/20/15/10/10
Dead- 45/95/135/185/225 x 12
Weighted Sit Up- 8s/10s/12s/15s/15s x 12
Followed last set with 23 pull ups

3 sets, no rest
Dips- body/25/35 x 30/20/15
Bent Over DB Row- 30s x 12
Followed last set with 15 pull ups

DB Wrist Curls- 15/20/25 x 20/15/12

Ended with 1.5mi treadmill run

 

[mtwarden]

3 miles x-country skiing with my wife and youngest daughter

 

[JMasson]

Hiked 6 miles in the state forest that I used to hunt as a kid. Found a pretty sprawling hobo camp and was approached by two of them looking for money. Not a good feeling being 3 miles from the nearest paved road and out of cell coverage. As always, Mr Glock was by my side so I wasn’t too worried. Planning for an hour long run tomorrow morning if I’m not coughing too much.

 

[sargent]

2 miles today.

 

[sahunter06]

Friday
Back/ rears/bi’s

Pre exhaust sets
Front pull-down 2x25

Working sets to failure
Front pull-down 18/10/10/10/15
Seated low row 15/15/10/10
Incline db low row 15/15/12/10
Preacher bar chest overs 15/15/10/10
Seated rear flys 20/20/15/15
Barbell rev grip curl 15/15/10/18
Incline db curl 15/12/12
db hammers 15/12/10/10
Incline db drag curl 15/15/15

 

[mtwarden]

4 miles this morning with Tiny Elvis- the last day of our below normal temps, tomorrow starts a week of record breaking low temps several days below -20F!

on a more positive note, I broke 2000 miles today (2002) and need only 20 miles to hit my goal of 2022

 

[mtwarden]

strength train this afternoon, closing back in on three sets of 20 pullups

squats 5/3/1+/amrap @ 75/85/95/75%
bench 5/3/1+/amrap @ 75/85/95/75%
pullups 20-20-18
dips 2x30
core

 

[sargent]

6 miles today on three inches of crusty snow.

 

[InkedElkSlayer]

Got a case of Bleacher ass yesterday watching both boys at another wrestling tournament. Went into FORLOH Friday night. Pretty good looking gear and the kid working there was great.

4 warm up sets
Squats/Calf Raise-45/95/135/185 x 20/20/20/10
Barbell Snatch- 45/65/85/95 x 7
Plyos (jump squat/scissor lunge/box jump 20-36in)- x 5ea

Squats- 3 rep sets from 225 up to 365. Felt decent, concentrated on my form

Bench Squats- 225 x 75 reps for time (5:41, slower this week)

5 sets, no rest
1-arm Barbell Snatch- 65 x 5ea
Toes 2 Bar- x 10
.25mi run (treadmill)
Ended last set by going straight into a 5 min 12% incline cooldown walk

Sounds like a lot of snow is coming

 

[mtwarden]

3 miles on a chilly day with my daughter and Tiny Elvis; looks like this will be the last day of hiking outdoors for awhile; the bright side is we'll set some new record lows

 

[sargent]

2 miles today.