Wod

[Squirrel Master]

Hope everyone had a great Christmas!! I was busy just doing family stuff yesterday. But I managed to fill my buck tag this morning.

Then when I got home, got in a strength workout.
5 sets of 5 squats
5sets of 5 BP
5 sets of 5 bent over rows.
About to get a couple miles in with the dogs and soak up the sun. Nice weather here today!!


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[mtwarden]

^ congrats!

 

[TripleJ]

Nice work on the buck @Squirrel Master!


Every 90 seconds for 7 rounds:
2 front squats @ 70% with 20 second front rack hold after 2nd rep


For time:
30 cal echo bike
15 toes to bar
30 deadlifts @ 50%
15 toes to bar
30 cal row

 

[InkedElkSlayer]

Good deal on the buck @Squirrel Master
14min of treadmill intervals
Pull Up Ladder to 9

9 sets, run the rack, no rest
DB Thrusters- 10s up to 45s x 5
Pull Up Bar Knees to Elbows x 5

3 sets, no rest
Hanging Clean & Press- 45 x 10
Seated DB Military- 45s x 8
Shrug- 185 x 6
TRX Knees 2 Chest- x 15

Farmer’s Carry with 85s for 70sec.
Decided to reintroduce super light Hanging Clean & Presses back in today

 

[sargent]

Congratulations on the nice buck @Squirrel Master ! You must have been a good boy this year.

2 miles today.

 

[mtwarden]

Short 2 mile hike with the grandkids and Tiny Elvis

 

[sjwfarms]

congrats @Squirrel Master

Push day
warmup DB chest fly/laterals
BB Bench 10/8/6/4/2 + amrap 135-245 + 165
DB arnolds 4x8 40-70s
BB decline 3x8 225
smith incline 3x10 205
2 one minute dead hangs

 

[TripleJ]

10 minute alternating EMOM:
-5 box jumps @ 35"
-1 hang snatch pull + 2 hang squat snatches , building from 70%

8 minute AMRAP:
-3 lateral burpees over the bar
-10 power snatches @ 75#
-30 double-unders

3 rounds:
-5R/5L palloff press w/ twist
-5R/5L single arm KB front rack lunges

 

[sargent]

Strength train today.
Squats - warmup, 3x5 work sets
Bench Press - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
3 miles with a 22# pack.

 

[state637]

Pull Up Strength
EMOM for 10 minutes
Odd Min: Max Strict Pull Ups
Even Min: Max Strict Chin Ups

Conditioning
12 minute AMRAP:
40 Double-Unders
15 Toes to Bar
10 Burpee Box Jump-Overs

 

[mtwarden]

3 miles with the grandkids and Tiny Elvis; they like hiking with their Papa

 

[InkedElkSlayer]

Went out with both boys for a few hours to see if we could locate any moose. Walked a few short hikes and did as much glassing as we could between the fog blowing in and out. There is significantly less snow than during hunting season, actually the least I’ve ever seen this time of year.
2.5mi. 25lbs and about 500ft.

 

[Dr Evil]

Today's strength was a "tapered set of Front squats working up to a 90% of 1RM.

I topped out at 275# which isn't bad for a guy that will be 51 on Saturday and tips the scale now at 175#

WOD

3 rounds for time

9 Clean and Jerk - 155#
15 Pull ups
21 sit ups
28 dubs

12m cap.

I finished RX at 11:27. It was a booger

 

[sjwfarms]

3 neighborhood miles.

 

[InkedElkSlayer]

Up early before heading to town
4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 15
Good Mornings- 45/65/75/75 x 5
Plyos (jump squats/scissor lunge/box jump) x 5ea

Squats- Sets of 3 from 225 up to 345
Then did 265 for 15/12/9 with 45sec rest

 

[state637]

Aerobic capacity
5 mins per station for 40 minutes:
Shuttle run
Ski Erg
Assault Bike
Row

 

[Squirrel Master]

2 miles yesterday morning, then had to go out of town for one more Christmas. Today got in 2 more miles, and some strength training.

4 sets of 5 BB OH press
4 sets of 5 Deadlifts
3 sets of 12 BB Curls
Some core work

 

[CRJR45]

Gym today , upper body and core

 

[mtwarden]

strength train this am

deadlifts 5/5/5+/amrap @ 65/75/85/65%
overhead press 5/5/5+/amrap @ 65/75/85/65%
chin ups 25-25-25
core

 

[mtwarden]

4 miles w/ my wife, grandkids and Tiny Elvis