Wod

[sargent]

4 miles today.

 

[mtwarden]

umm.. no to hitting the trails today; 4 miles on the dreadmill

 

[jmez]

Wednesday:
150 double unders
30 row cals
30 slam ball clusters 50#
30 alt DB snatch 50#
30 over rower burpees
150 double unders

Thurs:
10 Power cleans 135#
20 sandbag burpees 60#
30 push ups
40 med ball cleans 20#
50 walking lunges
100 abmat sit ups

 

[InkedElkSlayer]

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

Operate steady for 1hr. No hemorrhoid-inducing weight or frantic pace, just steady. It’s “New” Mexican night tonight and mamacita knows how to cook the green chile. Gotta earn it.

7 sets
Close Grip Bench- 45/95/135/185/185/185/185 x 10
Dead- Same weight x 10
Dip- body/15/25/45/45/45/45 x 12
Pull Up- x 12
Fisio Sit Up- x 12
.25mi 6% treadmill run

Immediately following 7th set, ended with 1mi 12% treadmill “hike”

 

[sahunter06]

Chest/delts/tricep
db high incline press 60-90# 20/15/10/10/15
Seated flys/ smith vertical push up
20/20/20/15: 18/15/15/12
Standing single arm cable decline 20/15/15/12

lateral raises 20/18/15/15 20#

Pushdowns partials 15/12/12/10
Wide grip partials 20/15/15/15
db French press 20/15/15

Treadmill 1mi speed walk 5-7 degrees

 

[sargent]

3 miles today.

 

[jmez]

12 days of Christmas
1 squat clean 135#
2 sandbag over shoulder 100#
3 power cleans 135#
4 toes 2 bar
5 pull ups
6 box jumps
7 push ups 8
8 deadlifts 135#
9 kbs 53#
10 abmat sit ups
11 burpees
12 med ball cluster slams

Done like the song. 1 squat clean, 2 sb over shoulder 1 sq clean, 3 power cleans 2 sb over shoulder 1 sq clean. Etc

Sent from my moto g power (2021) using Tapatalk

 

[mtwarden]

was really hoping to the trails today, but at 3:00 PM we still hand't hit 0 yet, so back to the gym and dreadmill - 4 miles

Tiny Elvis is fit to be tied, he's on day four of not hitting the trails (longest I can recall) and he's not happy- the holiday costume isn't making him any happier either

 

[InkedElkSlayer]

Broke trail 680vert up the PT hill after we cleared all the snow around the place. Trophy wife is cooking. We’re loading bullets, making jerky and I’ll have a couple 7.0% recovery drinks later this afternoon.
Have a good Christmas Eve with the fam fellas.

 

[mtwarden]

We got above 0 today-yippee! 3 miles snowshoeing with my, youngest daughter and Tiny Elvis finally got back on the trails- also went over my goal of 2022 miles!

strength train afternoon

5 rounds (60 seconds between rds)
squats 5 reps @ 75%
bench 5 reps @ 75%
pullups x 10


Merry Christmas everyone!

 

[sahunter06]

Working off last nights Oreo’s and blondies
No rest
Barbell bent over rows 20/15/10/10/10/15
Front pull downs 25/18/15/10/10
Pull overs 20/15/15/15
Reverser hypers 4x20
Seated rear flys 20/15/15/15
Incline db curls 20/15/15/12
db hammers 15/15/15/10
Standing lateral curls 16/16/18

 

[InkedElkSlayer]

It was 16 degrees yesterday when it started raining. Today there is about 3/4in of solid ice on everything. Went from -26 to 36 in about 36hrs.

680vert PT hike with the family after presents and breakfast. Then a quick lift.

4 warm up sets, no rest
Squats/Calf Raise-45/95/135/185 x 20/20/20/10
1-arm Barbell Dead- 45/65/95/115 x 5ea
Decline OH Sit Up- x 12

5 sets, no rest
Squats- 225/275/295/315/335 x 5
1-arm Barbell Dead- 135 x 3ea

Merry Christmas to the WOD crew

 

[mtwarden]

Feels like Spring! 4 miles with my wife, youngest daughter and Tiny Elvis. I think I've burned about 2000 calories in the last two days and have eaten about 6000!

 

[sargent]

Congratulations on making your mileage goal @mtwarden !

5 miles yesterday.

2 miles today.

 

[TripleJ]

Hope you all had a merry merry Christmas!

Back in the gym this morning…

Every 2 minutes for 5 rounds:
5 cleans (5 singles), build to a heavy set of 5


For time:
5-10-15-10-5
Power cleans @ 135#
Chest to bar pull-ups

 

[mtwarden]

4 miles with my wife, daughter and TE this morning- nice weather holds (upper 30's)

 

[TripleJ]

3 rounds for time:
400m run
40 GHD sit-ups
7 deadlifts @ 75% (295#)

 

[InkedElkSlayer]

Got out in the woods yesterday. Can’t say we hiked too much, but we did locate the bull moose track I was hoping to find. Around February, we’ll start looking for his paddles.

This morning, Chest/Bis
4 sets, no rest
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 15/15/12/12
Push Up- x 20
DB Curl- 15/20/25/30x 12

2 sets Plyos
Plyo Push up- x 5ea side
Barbell Power Curl- 45 x 6

Bench- singles from 195 to 245
3 sets, no rest
Bench- 200/205/210 x 6
Preacher Curl-65 x 12

3 drop sets, no rest
DB Bench- 75s/60s/55s x 11/7/8
Barbell Reverse Curl- no go, re-aggravated my elbow

1mi run on the treadmill at 6%

Will PT hike through the slushy snow after I eat. Rough start to the 2023 lifting season, been nursing a few bumps and bruises for a while

 

[jmez]

5 rounds
20 KBS 53#
20 Abmat sit ups
20 Ass bike cals
20 push ups
20 wall balls 20#

 

[mtwarden]

3 miles with my grandkids and Tiny Elvis