Wod

[mtwarden]

4 miles (1200' in the first mile ) with Tiny Elvis this morning

 

[Yoder]

30 min on stair climber
Dumbbell press 6 sets of 5-10 reps from 35 to 60 lbs
Bent over rows 6 sets 10-20 reps 35-60lbs
V bar pull downs 6 sets 6-15 reps 70-30lbs
Barbell curls 6 sets of 10 reps 20-60lbs
Lat pull downs 4 sets 10 reps 130-85 lbs
Assisted Pullup 3 sets of 10
Assisted dips 3 sets of 10

 

[jmez]

60 cal row
50 box step ups 24"
40 KBS 53#
30 lateral over bar burpees
40 KBS 53#
50 boxl step ups 24"
60 cal row

 

[sargent]

5 miles with a 30# pack today.

 

[mtwarden]

strength train this morning

squats 5/3/1+/amrap @ 75/85/95/75%
bench 5/3/1+/amrap @ 75/85/95/75%
pull-ups 24-22-20 at some juncture it'll be 25's across
dips 2x35
core

 

[Yoder]

30 min stair climber. I found keeping your arms at your sides instead of holding the machine makes it way harder. 2250 steps.

Kettle bell deadlifts 2 sets of 20
3 sets of 1 min planks
Kettle bell swings 2 sets 10 55lb
10 burpees
Hanging leg raises 4 sets of 10
Seated rows 3 sets 10
Assisted pull ups 3 sets 10
Assisted dips 3 sets 10

 

[InkedElkSlayer]

This morning did 2 circuits straight through. No rest other than switching weights.

5 sets
Dead/Shrug- 45/95/135/185/205 x 10ea
OH Press- 45/95/115/135/135 x 10
Hanging Toes 2 Bar- x 10
.25mi treadmill run- 3.0% at 7.5

3 sets
DB Dead/Shrug- 60s x 10
DB Arnold Press- 30s x 10
Narrow grip pull up- x 7
TRX knees 2 chest- x 12
.25mi treadmill run- 3.0% at 7.5

This afternoon did a 680vert hike with 30lbs

 

[mtwarden]

5 miles (800') for Tiny Elvis and I this afternoon

 

[sargent]

2 miles with a 35# pack today.

 

[InkedElkSlayer]

I spent quite a bit of time doing stretching/mobility/muscular balance exercises that I got from the physical therapist after my dry needling.
4 warm up sets
Squats/Calf Raise-45/95/135/185 x 15
Plyos- x 5ea
DB Wide Row- 15/20/25/30 x 10

2 sets plyos, 5ea
36in box jump
25lbs snatch to scissor lunge
25lbs front jump squats

6 sets
Squats- 225/245/275/295/315 x 3, 225 x 10
Narrow grip pull ups- x 7

Dips- body/15/25/30 x 15

Gonna work a couple hours, then go hiking/snowshoeing looking for some sheds.

 

[TripleJ]

5 rounds:
5 bench press @ 185#
10 ring dips
10 ring rows

Every 2 minutes for 5 rounds:
-7 cal row + 5 high hang snatches (start @ 50%, build each round)

12 minute AMRAP:
-15 GHD sit ups
-15 high hang snatches @ 85#
-150m farmers carry 53# KBs

 

[jmez]

Yesterday
3 hang cleans 115#
12 cal ski erg
3 Wall balls
35 double unders
6 hang cleans 115#
12 cal ski erg
6 Wall balls
35 double unders
9 hang cleans 115#
12 cal ski erg
9 Wall balls
35 double unders
12
15
18

 

[mtwarden]

Another steep loop, 4 miles, 1000’+ in the first mile- gave Tiny Elvis the day off today

 

[jmez]

10 rounds
2 pull ups
4 sand bag burpees 60#
6 med ball thruster slams 50#
Every 2 rounds 8 ass bike cals

 

[InkedElkSlayer]

Hiked/snowshoed 4mi and 750vert. I absolutely combed an area and found the first moose paddle of the year. It was not the bull I was expecting, but it’s a bull. No, it wasn’t a hanger, but he knocked it off rubbing. Really nice day, sun was out a bit and very mild temps.

 

[sahunter06]

Fri
4 rounds for time, no rest except to change weights
Db incline press 10 70-50#
Push up 15
Flys 15

4 rounds for time same as above
Heavy battle rope
Tricep pushdown 12
Seated lateral raises 15
db skull crushers 12

 

[sargent]

7 miles with a 35# pack today.

 

[InkedElkSlayer]

Active recovery day before approximately 12hrs of gym time for a wrestling tournament.
Spent a lot of time stretching, rolling and working through a bunch of back and hip mobility exercises.

3 sets of Hanging Pull Up Bar Deadhangs- 2min/2min/1min

DB Step Ups/Push Ups- 25s x 2ea & 6
60 step ups ea side and 180 push ups in 12:25

 

[mtwarden]

7 miles (1400') with Tiny Elvis on a sunny, but brisk day.

 

[mtwarden]

2 miles (300') with my wife and Tiny Elvis; she pulled her back out on Thursday, but wanted to get out walking a little today- it's on the mend