Wod

[blkqi]

3 quick miles with the dogs today

 

[CRJR45]

Stair stepper 35 minutes for 2133 steps and 133 floors
Leg lifts and knee lifts .
My neck is giving me fits .

 

[Squirrel Master]

Stair stepper 35 minutes for 2133 steps and 133 floors
Leg lifts and knee lifts .
My neck is giving me fits .

Hopefully it'll be better soon!! It was 12 degrees this morning here, but it's supposed to be in the 40's by this afternoon lol. Welcome to Texas. Anyway, 1.5 mile jog and 1 mile walk on treadmill, followed by 50 push ups and some stretching. Hoping to get outside and get a ruck in in the morning.

 

[blkqi]

4am start today
comp bench 1/3 @ 8/8 RPE
safety squat 8/8/8 @ 6/7/8 RPE
pendlay row amrap/12/12 @ 70/63/63%
face pulls 3x16

 

[InkedElkSlayer]

Was sore and achy, freezing, then sweating Monday afternoon and all night. No PT yesterday.

Today …Pull Up Ladder to 9
8 sets, run the rack, no rest
DB Thrusters- 10s up to 45s x 5
Line Diggers (lateral pull up) -x 5
Toes 2 Bar- x 5

4 sets, no rest
Hanging Clean & Press- 45/65/85/95 x 10
DB Shrug- 60/65/70/75s x 6
Decline Sit Up- x 10

2 sets
KB Alt Shoulder Press- 35s x 10ea
Hex Bar Shrug- 200 x 6

Finished with more pull ups

 

[sargent]

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

 

[state637]

Conditioning
Every 5 minutes, for 30 minutes (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wallballs

 

[mtwarden]

4 miles (800') with Tiny Elvis on a balmy 14 degree day

 

[sahunter06]

no resistance training
Got in my 10000 steps
Trained new hire then had to drive to farm to check pipes to make sure they didn’t burst. It was 3 degrees this morning.

 

[sjwfarms]

mostly Leg day:
warmup 3x15 curls and extensions
24" box steps 5x10 each 60#
36" box steps 5x10 each BW
Hex deads 3x8 225
pullup ladder to 5

 

[Squirrel Master]

Was finally able to get back outside this morning. 2 mile ruck with the dogs, then 50 push ups, 50 KB swings and some core work.

 

[InkedElkSlayer]

Pull Up Ladder to 7
4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 15
Plyos (jump squats/scissor lunge/box jump) x 5ea
Pull Up- x 8

5 sets
Squats- 225/245/275/295/315 x 3
Then dropped to 275 for 3 sets of 5, 45sec rest

2 sets
Hack Squat- 185 x 8
KB Lunge- 35s x 8ea
Pull Up- x 8

Finished with Pull Up Ladder to 5

 

[sargent]

3 miles with a 32# pack today.

 

[state637]

Aerobic Conditioning
Rotating 5 min rounds for 40 minutes:
Row
Ski Erg
Assault Bike
Shuttle Runs

 

[mtwarden]

Shoveled snow for an hour; was hoping to hit the trails later, but might be the dreadmill instead

 

[CRJR45]

Four mile stroll with Budster , no sun and 74 degrees

 

[mtwarden]

Well it got to a little above 0 so said f' it and hit the trails, 4 miles (600') with Tiny Elvis- I knew better, but went w/o snowshoes.

ProTip: if you have a foot of snow, use snowshoes Stay tuned for more Pro Tips in the future

 

[sjwfarms]

gym closed due to ice storm, literally busted my ass on said ice heading out to home gym. every now and then you have to know when to fold 'em.

45 min stretch,

 

[sahunter06]

Do what you hate like you love to do it- legs

Squats smith machine 15/15/15
Barbell bench step up 16/14/12/12 95#
Body ham string curls to failure x4

Kettlebell squat 18/16/16/16 80#
Ham string curls failure x3

Leg exts 20/17/15/13
Calf press 40/35/30/20 290/310/310/310

Treadmill-that was difficult
2.6 10-15 deg 10 min

 

[sargent]

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

Then 2 miles today.