Wod

[mtwarden]

too cold for a hike, 4 miles on the dreadmill- alternating between 1 and 15 % grade ~ 1500' gain

 

[sahunter06]

Push
Flat press 20/12/10/8 135/165/185/205
Incline press 16/14/12/10 135/155/185/185
Lateral raises 20/18/15/15
Shrugs 3x225 20/20/16
Curls 25/20/15/12 45/45/65/65
Nose breakers 20/20/15/12
Incline db curl 16/16/13

 

[sargent]

Strength train this morning.
Squats - warmup, 3x5 work sets
Bench- warmup, 3x5 work sets
Press- warmup, 3x5 work sets

 

[mtwarden]

An hour shoveling snow in this (windchill was -49 )

 

[TripleJ]

3 minutes on/1 minute rest x 5 rounds:
AMRAP, pick up where you left off
10 no push-up burpees
4 rope climbs
4 squat clean & jerks @ 70%
20 cal row

 

[InkedElkSlayer]

1 mile treadmill run
Pull Up Ladder to 10

5 sets, no rest
Close Grip Bench- 45/95/135/185/195 x 20/20/20/10/8
Dead- 45/95/135/185/225 x 10
Dip- body/15/25/35/45 x 15
Pull Up- x 10
Fisio Sit Up- x 15

Farmer’s Carry- 85s x 1min, 90sec rest, 95s x 1min
Finished with 21 Pull Ups

I would bitch about our weather, but @mtwarden will have me by 5-10 degrees. -30 actual temp for a low tonight. I will eventually shovel some 3-4ft drifts today.

 

[mtwarden]

I would bitch about our weather, but @mtwarden will have me by 5-10 degrees. -30 actual temp for a low tonight. I will eventually shovel some 3-4ft drifts today.

bitch away Sir, this weather sucks!

 

[InkedElkSlayer]

Yep, God's Country. It’s just like watching Yellowstone. Every female in MT has D cup or larger implants, immaculate hair and perfect white teeth. If anyone ever trespasses on our property… we either beat the shit out of them, or just throw them off a cliff in WY. It’s a lot simpler here.

 

[Squirrel Master]

Yep, God's Country. It’s just like watching Yellowstone. Every female in MT has D cup or larger implants, immaculate hair and perfect white teeth. If anyone ever trespasses on our property… we either beat the shit out of them, or just throw them off a cliff in WY. It’s a lot simpler here.

I just called a realtor in Montana!!

 

[Squirrel Master]

I got in another 2 mile ruck this morning with the dogs, then lots of stretching and core work. I have some sort of minor lower back/sciatica type stuff going on. It's not horrible but don't want it to get any worse, so I'm staying away from heavier weights right now.

 

[state637]

Strength
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed

Comditioning
3 RFT
80 Dubs
40 KB Swings
20 Alt Reverse Lunges with KB Goblet Hold

 

[mtwarden]

strength train

squats 5/3/1+/amrap @ 75/85/95/75%
bench 5/3/1+/amrap @ 75/85/95/75%
pullups 20-20-20
dips 35-35
core

and then 4 miles (1500') on the dreadmil; sadly looks like 3-4 more days of that

 

[sahunter06]

Pull
Front pull downs 18/15/12/9
Barbell single arm row 16/16/14/12 80/80/90/90
Seated row 18/15/13/13 200/245/255/255
Rev hypers 35# plate 25/25/20
Rear delt flys 20/17/15

Treadmill 2.6 15deg 25 min

@InkedElkSlayer I’m putting my house up for sale and headed your way.

 

[blkqi]

deadlift 5/5/5/5 @ 81/74/74/74
incline bench 8/8/8 @ 73/73/73
press amrap/12/12/12 @ 70/63/63/63
calf raises 20x3
superset tri pulldowns / bicep curls

 

[sargent]

7 miles with a 30# pack today.

 

[Squirrel Master]

2 mile ruck with the dogs again, then lots of stretching and core work and some bodyweight strength training. It was 26 here this morning, but it's in the mid 40's now. Gonna go shoot a few arrows while I can!!

 

[mtwarden]

I'm just not tough enough to hike in this weather

4 miles (~1500') on the dreadmill, only 2-3 folks in the gym which is surprising given the weather and it's early January

 

[sargent]

4 miles with a 30# pack today.

 

[Squirrel Master]

2 mile ruck with the dogs and lots of stretching. It's 26 here this morning, but supposed to be down in the low teens the next couple mornings. If it is, I'll be on the treadmill too!!

 

[InkedElkSlayer]

Pull Up Ladder to 10
21min treadmill workout
5min warm up
4min at a very arduous pace and incline
4min very easy recovery
4min at a very arduous pace and incline
4min very easy recovery

10 sets of 5, no rest, worked steady
Squat- 45/95/135/185/225/245/275/285/295/305
DB Dead- 40/45/55/60/65/75/85/95/95/95s
Med Ball Slam-

Pull Up Ladder to 9, then a 90sec deadhang

Tough combination today, gonna have to roll out