Wod

[TripleJ]

Thanks for the kind words guys! I’m super thankful for the lifelong memories and the full freezers.

Congrats to every one of you for another year of getting fitter and healthier. It’s inspiring to see the discipline and grind day in and day out from every one on this thread.

 

[mtwarden]

Thanks for the kind words guys! I’m super thankful for the lifelong memories and the full freezers.

Congrats to every one of you for another year of getting fitter and healthier. It’s inspiring to see the discipline and grind day in and day out from every one on this thread.

agreed- we've got a good group!

4 miles this evening with my wife and Tiny Elvis

Tiny Elvis finished up with 1171 miles, he seems to be pretty happy with that

 

[InkedElkSlayer]

Quick circuit. 5 sets, no rest
Squat/Calf Raise- 45/95/135/185/225 x 10
DB Dead/Shrug- 40/45/55/60/60 x 10
DB Weighted Sit Up- 10s x 10

Hiked with the wife. 680vert

 

[mtwarden]

starting the new year on the right foot- 7 miles and 1500' of gain for Tiny Elvis and I- slow going as the trails are just pock marked ice

 

[Cant hit em]

Back Squat
60%x5
65%x4
70%x3
80%x2
Good mornings
3x20 barbell
RDL
4x10

For rime
100 air squats
80 sit ups
60 lunges
40 pushups
20 burpee

 

[sargent]

2 miles with the family today.

 

[sahunter06]

@TripleJ
Congrats to your son. Great memories raising young providers.

 

[sargent]

10 miles today.

 

[mtwarden]

4 miles (800') with my wife and TE this morning

this afternoon

squats 5/5/5+/amrap @65/75/85/65%
bench 5/5/5+/amrap @65/75/85/65%
pullups 20-20-20
dips 2x35
core

 

[InkedElkSlayer]

This morning, Chest/Bis
4 sets, no rest
Bench-45/95/135/175 x 20/20/20/10
Barbell Curl- 45/45/50/55 x 10

Bench- doubles from 185 to 225

6 set circuit, no rest
DB Step Ups- 40s x 6ea
DB Alternating Bench- 45s x 12ea
Preacher Curl-55 x 6
TRX Push Ups- x 12
.25mi treadmill run at 7.5 and 8%

Immediately followed 6th quarter mile with 5min 12% walk

Hiked 680vert PT hill with the wife afterwards

 

[sargent]

2 miles with a 30# pack today.

 

[InkedElkSlayer]

2 circuits. Straight through.
4 sets
Dead/Shrug- 45/95/135/185 x 10ea
OH Press- 45/95/115/135 x 10
Hanging Toes 2 Bar- x 10
.25mi treadmill run- 2.5% at 7/7.5/8/8.5

3 sets
DB Dead/Shrug- 60s x 10
DB OH Press- 30s x 10
Narrow grip pull up- x 5
TRX knees 2 chest- x 12
.25mi treadmill run- 2.5% at 9/9.5/10

After last set, 21 Thrusters with the bar just for fun

 

[TripleJ]

A) 12 minutes to find a heavy 1 rep front squat


B) For time (@ 50% of part A, used 155#)
15 front squats-15 deadlifts-30 toes to bar
12 front squats-12 deadlifts-24 toes to bar
9 front squats-9 deadlifts-18 toes to bar

 

[jmez]

For rime
100 air squats
80 sit ups
60 lunges
40 pushups
20 burpee
40 push ups
60 lunges
80 sit ups
100 air squats

Sent from my moto g power (2021) using Tapatalk

 

[mtwarden]

A really tough 10 miles (1900') of snowshoeing- had over a mile where I was postholing in 2-3' of snow, that will suck the life out of you!!!

Hitting the vitamin I

 

[sahunter06]

Back/bi’s/ rear delts
No rest

Wide grip front pull downs 2x25 pre exhaust
4 working sets 15/12/10/8
Lawn mower row single arm 15/12/10/8
Seated high row 15/10/10/8
Standing rear cable flys 18/15/15/12
single arm db preacher curls 20/15/15/12 20-30#
Standing dc’s 18/15/12/12 45-70#

 

[sargent]

3 miles with a 30# pack today.

 

[TripleJ]

2 minutes on/1minute rest x 3 rounds
D-ball bear hug hold - 100#

10 Minute AMRAP:
3-6-9-12-15-18....
-row calories
-handstand PU

10 minute AMRAP:
-2 bar MU
-5 devils press, 2 x 35# dumbbells

 

[InkedElkSlayer]

Quick PT hike at zero dark 30 this morning. My usual 680vert with my 30lb daypack.

 

[jmez]

Every 5min for 5 rounds
22 cal ass bike
Then 3 rounds
5 KBS 53#
7 hang clean 75#
9 push press 75#