Wod

[mtwarden]

5 miles (700') with my wife and Tiny Elvis- the disadvantage of living in a valley- big time inversion, 27 degrees in town w/ very limited visibility- 3 miles out of town and 3-400' higher- sunny, clear and near 40!

 

[sjwfarms]

Pull day:
hex deads: 10/8/5/5/5 + amrap 60/70/80/85/90 + 75%
pullups; 4x10 bw, reverse grip every set
pulldowns: 3x15 drop sets
seated rows 3x15 drop sets
cable curls 2x15 drop sets

@RSather528 good looking dog! As a fellow dog guy, I've seen that look from mine, it's like they're saying "I worked too damn hard for you to shoot that bad, just give me the damn gun"

 

[Squirrel Master]

2 mile walk and some core work this morning.

 

[InkedElkSlayer]

5 sets, no rest
Push Press- 45/95/115/135/135 x 10/10/10/6/6
Hex Bar Dead & Shrug- 60/110/150/200/200 x 10/10/10/6/6
Decline Sit Up- x 12
Row machine- 1min

2 sets, 30sec rest
Arnold Press- 30/35s x 10
DB Shrug- 65/70s x 6
Toes 2 Bar- x 10
Farmer’s Carry- 65/70s x 1min

 

[TripleJ]

25 minute alternating EMOM: (5 total rounds)
-10 x 40' shuttle runs
-2 push jerks @ 80%, 2 second pause in the dip on 1st rep, 2 second pause in the catch on the 2nd rep
-40 second double KB front rack hold
-AMRAP row calories
-rest

3 rounds:
-5R/5L pallof press
-15 GHD hip extensions

 

[state637]

Strength
In 20 minutes, build to a Heavy 1 Rep Push Jerk for today out of the rack

Conditioning
For time:
1000 Meter Row
50 Pull-Ups
25 Shoulder to Overhead @135

 

[mtwarden]

7 miles (1300’) for Tiny Elvis and I this brisk afternoon.

 

[doc holiday13]

forgot my gym bag at home today so I walked up 7 flights of stairs(26 steps per flight) about 6 times today

 

[sjwfarms]

5 miles 800'

 

[sahunter06]

Wed-Pull day
Front pulldown 21/14/12/17
Barbell t bar upright row 19/14/11/16 135/160/195/135
Db rear flys 22/18/16/15
Rev hypers 25/22/22/20 35#

Treadmill 15deg 2.6 for 25min

 

[Squirrel Master]

4 sets of 5 BB squats
4 sets of 5 OH press
4 sets of 5 deadlift
3 sets of 12 BB curls
3 sets of 30 second planks

 

[InkedElkSlayer]

4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 20/20/20/10
Plyos (jump squats/scissor lunge/box jump) x 5ea

Squats- 225/245/265/275/295/225. 5 Sets of 3, then drop for 10 on the last

Hack Squat- 135/155/165 x 8
Walking KB Lunge- 25/30/35s x 8ea
KB Calf Raises- same weight

 

[state637]

Aerobic Capacity for 40 minutes.
Ski Erg
Assault Bike
Row
Shuttle Runs

 

[mtwarden]

5 miles (600') with my wife and Tiny Elvis

put me over the 2000 mile mark!

 

[sargent]

put me over the 2000 mile mark!

Closing in on accomplishing another impressive goal! Good work.

3 miles today.

 

[sahunter06]

Quick push
Have to complete knife orders for Santa

Landmine one arm press 17/15/11/16 90/115/135/100
Push ups to failure 22/18/15
Lateral raises 22/18/16/12
db shrugs 19/17/17 90s
Barbell curl 26/22/19 45# 3 sec eccentric
Close grip press 16/12/7 135/185/205
Rev grip ext 21/18/15
Incline db curl 20/17/12

 

[mtwarden]

Closing in on accomplishing another impressive goal! Good work.

3 miles today.

Thanks! As I get older I need to figure a different goal than the year, which gets larger every year- something that gets incrementally smaller instead

strength train this afternoon

deadlifts 5/3/1+/amrap @ 75/85/95/75%
overhead press 5/3/1+/amrap @ 75/85/95/75%
chin ups 25-25-25
core

 

[sjwfarms]

quick leg day before the girl arrives home from college:
leg ext/curls 3x15 each + drop set to finish
KB 45 degree goblet squat 4x10 BW/40/60/80 + BWx20
Leg press 4x10
24:" box steps 4x20
DB fireman's carry 60s x 1 min

 

[Squirrel Master]

30 minutes of yoga and a 1 mile ruck this morning.

 

[sargent]

2 miles today.