Wod

[ScottRK]

Great pics Mtwarden.
Functional training today. Cut wood 5-10” dia dead elm & oak to 3-4’ lengths, loaded 3-4 onto sled and drug 30yds to path.about 1”’of snow on ground. No tractor here. Rocky IV style works good too.
Cut to 18” at path ,split and loaded 1/2 Ton truck to 3/4 full. About 3.5 hr . Stack fri.

 

[Cant hit em]

^ you're hitting the cardio pretty good

5 miles and 1200' of gain for Tiny Elvis and I today. Nice day, but snow rolling in this afternoon.

Thanks Warden , Ive actually been feeling great not sore at all even after heavy lifting. About to finish the third week of 6 days a week running. I hope i can make the full two months next week starts running 5k a day


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[mtwarden]

good deal- I looked the program you linked above, looks pretty good

 

[hunting1]

Legs needed a break from squats so took it easy today:
5 rounds:

10 DB Curl
10 Reverse DB Flies
10 DB Lunges
10 Hand Release Push Ups
10 weighted sit-ups

 

[ScottRK]

Warden, may have been asked, how far do you have to drive to those spots?

 

[mtwarden]

Warden, may have been asked, how far do you have to drive to those spots?

I can get to most of the trailheads I'm using around town in about 5-10 minutes from my house. We've got 100+ miles of single track trails that are adjacent (or some even in the city limits) to town and almost all of them adjoin to each other so you can do a couple of miles or 20+ miles. I never repeat a single route in a week

 

[jmez]

Partner WOD
20 mins, trade off as needed. 5 mins at each station
Sandbag over shoulder throws 100#
Prowler push 90#
Farmer carry 70# KB's
Battle ropes

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[Cant hit em]

1.25 mile run

Tempo deadlift
4x8 (2-1-2)

For time:
100 double under
35 air squats
30 deadlifts #115
75 double under
35 air squats
20 deadlifts #135
50 double unders
35 air squats
10 deadlifts #165

1.25 mile run



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[mtwarden]

a chilly, but nice winter's day here- 5 miles and 1000' of gain with my wife and Tiny E

 

[jmez]

15 min for 1 rep heavy oly complex
Deadlift, power clean, front squat
Deadlift, back to the floor then power clean. Stop at the front rack then front squat.

15 min AMRAP
20 cal row
15 wall balls
5 deadlift 275#

 

[TripleJ]

For Time:

1000m Ski
3 Dball over shoulder
100 Double-unders
3 Dball over shoulder
100 alternating lunges
3 Dball over shoulder
100 sit ups
3 Dball over shoulder
1000m row

 

[mtwarden]

this afternoon

deadlifts 10-9-8-7-6-5-4-3-2-1 @ 75% of 1RM
overhead press 10-9-8-7-6-5-4-3-2-1 @ 75% of 1RM
chinups 10-9-8-7-6-5-4-3-2-1

 

[mtwarden]

4 miles and 700' of gain for Tiny Elvis and I this morning

 

[mtwarden]

4 miles and 800' of gain for my wife and I, Tiny Elvis is sitting this one out seems like his shoulder might be acting up again

 

[TripleJ]

10 Minute EMOM:
1 Back Squat @ 87%+


10 Minute AMRAP:
5 Deadlifts @ 225
7 Box Jumps 24"
9 Toes to Bar

 

[jmez]

20 min AMRAP

30 cal ass bike
20 alt DB snatch 50#
30 cal row
20 toes 2 bar
30 cal ass bike
20 alt hanging DB clean and jerk 50#
30 cal row
20 chest 2 bar pull ups

 

[mtwarden]

squats 5-5-5 @ 80% 1RM
bench 5-5-5 @ 80% 1RM
pullups 3x16
dips 3x30
core

 

[ScottRK]

Cut deadfall white oak top pieces 2-4’ long , carried 15yd tossed a few ft.over a drainage then sled dragged (I figure 80-150# loads). 55 yds to truck -not much snow.Cut to 18” , split and loaded truck.
My 14 yo son got home helped unload . Sugar down to 83.Wanting off metform.
The trunk goes another 30?’ the wrong way- gonna be fun.May use the quad for part of that.
Plan on restarting 5/3/1 . Seen a few here do it. Did well before for me every 3 days. Recovery counts at 54.
Sun -1.5 mi walk 100 walking lunges. Sat.- 3K row

 

[Cant hit em]

1.5 mile run

Temp front squat 3 sec down (3x6)
Superset with
3x 8/8 weighted Bulgarian split squat

14 min amrap
5 front squat #135
10 up downs
20 double under
10 front squat #135
20 up down
40 double under

1.5 mile run



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[TripleJ]

25 Minute Alternating EMOM

-15 cal row
-15 cal C2 Bike
-15 cal Ski erg
-AMRAP Full Snatch @ 70%
-rest