Wod

[sjwfarms]

upper day:
warmup DB flies 3x15 35s
one arm DB bench 4x8 50/60/70/80s
seated on arm DB military 3x10 50/60/70s
Hammer pulldowns 3x10 90/140/180 + amrap 100
dead hang pull-up ladder to 5

@mtwarden probably not the case, but feels like some of your folks may have travelled the 2000 miles to crowd my gym for the new year, they're coming out of the woodwork from somewhere

 

[Squirrel Master]

1 mile on the treadmill
1 6 min amrap 10 push ups and 10 KB swings
1 6 min amrap 3 pullups and 20 step ups
a quick core workout

Wind is howling with that front blowing in!! Blew a tree down on my patio last night, but thankfully missed the house.

 

[sargent]

1 mile yesterday afternoon. 2 miles today.

 

[InkedElkSlayer]

Stayed busy traveling Fri-Mon. Quick PT today and had to be wheels rolling early.

Pull Up Ladder to 10

5 sets, no rest
Bench- 45/95/135/185/205 x 20/20/20/20/10
Barbell Curl- 45 x 12
Squat- 45/95/135/185/225 x 10
Sternum Pull Up- x 8
Treadmill Run- 1min

Finished with some more pull ups

 

[TripleJ]

20 minute alternating EMOM: (4x through)
-15 cal row
-15 push press @ 105#
-4 wall walks
-15 GHD sit-ups
-15 cal ski erg

 

[state637]

Snatch Practice
Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + Hang Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

Conditioning
Ingrid
10 Rounds for Time:
3 Snatches
3 Burpees Over the Bar

♀ 95 lb. ♂ 135 lb.

 

[mtwarden]

5 miles (700') with my wife and Tiny Elvis; got hit with a pretty good squall- looks like a lot more to come

 

[sahunter06]

Pull
Pull ups 17/15/14/14
Incline barbell row 18/15/12/12 95/135/175/175
Cable low row 20/16/15 195/225/235
Rear delt cable flys 22/18/15/15 90/110/130/130

Treadmill 2.6 15 deg 25 min

 

[sjwfarms]

2 miles with my daughter

 

[sargent]

Strength train this morning.
Squats - warmup, 3x5 work sets
Bench- warmup, 3x5 work sets
Deadlift- warmup, 1x5 work set

2 miles with a 23# pack.

 

[Squirrel Master]

2 miles with the dogs
50 push ups
50 air squats
a little core work

 

[InkedElkSlayer]

Yesterday evening I did 10min of Step Ups, 55lbs

This morning did .5mi warm up on treadmill
Pull Up Ladder to 9

8 sets, run the rack, no rest
DB Thrusters- 10s up to 45s x 5
Line Diggers (basically a lateral pull up) -x 5
Toes 2 Bar- x 5

3 sets, no rest
Hanging Clean & Press- 45/65/85 x 10
Seated DB Military- 45s x 10/10/8
Hex Bar Shrug- 205 x 5
Decline Sit Up- x 15
1min treadmill run

Finished with pull ups to get to 101

 

[TripleJ]

Every 90 seconds for 5 rounds:
-1 halting squat snatch (2 second pause at knee) + 1 hang squat snatch + 1 overhead squat (Build from 65%)


For time:
-30 cal assault runner
-40 double-unders
-50 alternating DB snatches
-40 double-unders
-30 cal C2 bike

 

[state637]

For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring or Stationary Dips
Rest 60 seconds
60 seconds of Plank Hold

Rest 4 minutes until the running clock reaches 15:00, and then…

B.
Every minute, on the minute, for 24 minutes (4 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 – Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Plank Hold

 

[jchamwv]

5k trail run w/ 20lb. vest and an awesome snow shower.

 

[mtwarden]

8 miles (1500') with Tiny Elvis; this might be the last hike for a week or so- talking 25-35 below 0 lows and well below 0 for highs- joy-joy!

 

[sahunter06]

@mtwarden too cold for me man!

Legs
Hip rotations to warm up

Leg press 24/16/14/12 365/495/545/595
Bench leg curls
Russian deads barbel 25/22/18/15
Calf press 30/30/27/25

Treadmill-took it easy
10deg 2.4 30 min

 

[Squirrel Master]

Put the pack back on for a 2 mile ruck this morning. Then 50 push ups and some stretching.

 

[InkedElkSlayer]

20min of Step Ups with 55lbs yesterday evening

This morning. Pull Up Ladder to 6
4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 15
Plyos (jump squats/scissor lunge/box jump) x 5ea

6 sets
Squats- 225/245/275/295/315/335 x 3
Then dropped to 275 x 15/12/9 with 1min rest

Hack Squat- 185/205/225 x 7/7/5
KB Lunge- 30/40/50s x 8ea

Pull Up Ladder to 7. I’ll finish my pull ups this evening

 

[state637]

Aerobic Conditioning
Move for 40 minutes maintaining a heart rate of 130 to 150 beats per minute. 22-26 beats per 10 Seconds.
Split time between shuttle runs, assault bike, row and ski erg.