Wod

[InkedElkSlayer]

Treadmill warm up 1/2 mile
4 warm up sets Squats/Calf Raise/Plyos
3 rep Squat sets from 225 up to 345

Squat-225, 21/15/9 in 3:35

5 sets
1 arm Barbell Dead-135, 3ea side
70lb Heavy Bag Dead and Twirl- 5ea side
Farmer’s Carry-85s
Weighted Decline Sit Up-20lbs, 15reps

Then loaded 120 rounds for the new set up. Found the powder/primers I needed.

 

[TripleJ]

For time:
50 cal row
40 toes to bar
30 box jump overs 24"
20 HS Push-ups
10 clean & jerks 155 lbs
20 HS Push-ups
30 box jump overs 24"
40 toes to bar
50 burpees

 

[mtwarden]

0 this morning with 15 mph winds- well below 0 windchill; soooooo...

dreadmill for 5 miles 1/10 mile at 4.2 mph @ 1.0 incline, 1/10 mile at 3.2 mph at 15 incline and repeat

 

[jmez]

Partner, alternating rounds

10 rounds
20 double unders
20 cal row
20 double unders

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[Hardly_Hangin]

Warmup 2 min row
Kb circuit, 3 rounds
-Reverse lunge to snatch, overhead reverse lunge, offset rack reverse lunge x3/side
-goblet pause squat x3
-goblet squat x3
-dble hand swings x6
-deadlift x6
-100ft waiters walk 1st set, rack carry second set, farmers walk 3rd set

3x10 goblet squats

 

[InkedElkSlayer]

Chest/Bis Circuit
3 warm up circuit sets working up in weight

4 sets
Dumbbell Bench-75x10
Preacher Curl- 75x10
TRX push up-15
Reverse Barbell Curl-55x10
Farmer’s Carry-75s

MTWarden wasn’t kidding. While he was treadmilling, I had the pleasure of driving to Libby in a winter storm warning and saw 3 separate flipped vehicles along the way.

 

[BDRam16]

For time: 26:24

2x rounds:
Around the clock push ups
50 supermans

20/2 circuit (20/2, 18/4, 16/6 etc...until 2/20...110 of each move total)
Burpees/air squats

 

[Cant hit em]

Back squat
5x5

Every 3:30 x 5sets
75 double unders
15 thrusters #115


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[sargent]

2 miles with a 45# pack 2 sets with the pack 10 squats, 10 lunges, 20 calf raises, 10 pushups, 10 overhead press, 10 bent over row, 1 set 25 bodyweight pullups

 

[Btaylor]

Saturday - 5.5 miles made up of doing a prescribed fire to burn off a couple small fields, then fired up the chainsaws and did a little TSI cut through about 5 acres and finished off with a shed hunt.

Sunday - 3 rounds - 10 back squats & 10 burpees, 10 deadlifts & 10 burpees
then 3 rounds - 10 alternating db cleans 70# & 10 burpees, 10 kb swings 70# & 10 burpees

Yesterday - 30 minutes on the arc trainer in climb mode and 30% resistance

 

[InkedElkSlayer]

Treadmill warm up .5mi run

Shoulders/Traps/Abs
Warm up pull up ladder to 7

6 sets
Hanging Clean&Press-45/95/115/135/145/155
Shrug- same
Arnold Press-15/20/25/30/35/35
Hanging Pull Up Bar Toe 2 Bar-12

3 Sets
Dead/Shrug-185/205/225
Dumbell Row-25s/30s/35s
Weighted Sit Up-15sx12

2 Sets
Thruster-45/65 x 21/15
Farmers Walk-85ers
Raises-10s x 10ea way

3 degrees w/ wind chill down to -19… so much for picking ticks off us and hiking in the sun at 53 degrees

 

[TripleJ]

8 Minute Alternating EMOM:
-7 back squats @ 70%
-7 strict pull-ups


10 Minute AMRAP:
3 snatches @ 135 lbs
7 Bar MU
50 double-unders

 

[mtwarden]

-8 F this morning with 15 mph = too fu@#!*g cold!

5 miles on the dreadmill

followed by

squats 5/5/5+ @ 65/75/85% of 1RM
bench 5/5/5+ @ 65/75/85% of 1RM
pullups 20-20-20
dips 35x2
core

 

[jmez]

50 cal ass bike
40 abmat sit ups
30 box jump overs
20 push press 95#
10 squat cleans 165#
20 push press 95#
30 box jump overs
40 abmat sit ups
50 cal ass bike

Modified one I read on here.

 

[BDRam16]

5am wake up workout in the hotel gym while at a conference for work.

25min run at 80% HR which turned more to 90% HR.

Circuit 2x rounds:

V-ups x10
Suitcases x20
Crunches x30
Flutter kicks x40
Russian twists x50

 

[Cant hit em]

Deads
5-5-5-5 building to moderate

13 min
1-2-3-4-5-6-7….deadlift #225
2-4-6-8-10-12…toes to bar
* 8 barf acing burpee after each full rd*


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[sargent]

2 miles with a 45# pack 2 sets with the pack 10 squats, 10 lunges, 20 calf raises, 10 pushups, 10 overhead press, 10 bent over row, 1 set 25 bodyweight pullups

 

[Btaylor]

6 rounds
2 minutes on eliptical
5 manmakers 2 x 50#
10 lunges

 

[TripleJ]

40 seconds on/20 seconds off by 20 rounds (alternating)
-Echo bike cals
-2 sets x 5 rep deadlifts @ 225 lbs
-Assault runner cals
-Dual KB Front Rack Hold (53 lbs)
-Ski erg cals

 

[Hardly_Hangin]

Warmup, then 3 rounds of each set below
Banded pushups x5
Dive bomber Pushup x5

Single arm strict ohp x5
Single arm push press x5
Farmers walk 150ft

Dbl Alternating from top ohp x5
Dbl Alt from bottom ohp x5
Dbl push press x5
Scarecrows x15

Kettlebell swings x50