Wod

[mtwarden]

strength training this monring

squats 5/5/5+/amrap @ 65/75/85/65%
bench 5/5/5+/amrap @ 65/75/85/65%
pullups 20-20-16
dips 35-35
core

 

[CRJR45]

Four mile walk

 

[dtrkyman]

Back, lat pull downs, up right rows seated rows neutral grip pull ups.

1 hr stair mill 4500 stairs.


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[mtwarden]

7 miles (1400') with Tiny Elvis- had to post hole ~ a mile on a finger ridge to close a loop

 

[sjwfarms]

Upper focused:
warmup DB flies 3x15 20s
DB Bench 4x8 60/75/90/105s
cable wide pulldowns 3x8 140/160/180
DB Arnolds 3x8 55/65/70s
smith rack chins 3x12 BW
one arm DB tri extension 3x10 25s
one arm 45 degree DB curls 3x10 25s
alternate 20 cal assault bike/10x 24" box steps BW
2x1 min dead hangs

Finished up my worst duck season on record, glad the freezer is full with four legged animal meat

 

[mtwarden]

5 miles (500') with my wife and Tiny Elvis

 

[sargent]

4 miles today.

 

[InkedElkSlayer]

Did a fairly tough 6.5mi and 1400vert with my youngest son. We were looking for moose horns on a gloomy, partially rainy day. Found a dead cow and carried too much gear… like snowshoes. We finally found 2 bull tracks and followed them for a few miles through some fun stuff. The snow is rotten and super wet like April. I did a similar loop in November and there’s less snow now.

 

[dtrkyman]

Arms today, the usual suspects, dumbbell curls, 21s, cable curls, waiters curl, chin ups. Tricep extensions, dips, rope press down, machine extensions.

30 minute elliptical, 30 minutes stair mill.

 

[Squirrel Master]

3 mile walk for me today.


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[blkqi]

lat pull downs 9 min amrap
planks 9 min amrap

 

[Squirrel Master]

2 mile ruck this morning, followed up with 5 rounds 10 ea push ups and 10 KB swings. Then a quick core workout.

 

[CRJR45]

Leg lifts
Knee lifts
Lat pulls
Arm curls
Tricep press

 

[sargent]

Strength train
Squats - warmup, 3x5 work sets
Bench Press - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
Descending pullup ladder from 5

 

[InkedElkSlayer]

Had to be on the road early
Pull Up Ladder to 8

6 sets, no rest
Bench- 45/95/135/185/195/205 x 10
Preacher- 55/60/65/70/75/65 x 10
Pull Up- x 10

Finished with a little stretching and pull ups

 

[JasonWi]

Front squats x 5….95,115,135,145
Back squats x 5….155,185,225,245,255x2
Military press x 10-15…20,35,65,95
Front/side raises x 10…12.5,15,25,35
Incline DB BP x 10-6….40,50,65,80
Bicep curls/tricep extensions

Full week of tracking macros and behaving(minimal snacking), back down to 199.8#, and will keep going until I reach 195 again

 

[TripleJ]

Saturday was 8 hours of running chainsaw, piling, and burning. Finally got most of the ice storm clean up done on our property.


Back in the gym this morning:
3 x 7 reps of back squat @ 75% in a 6 minute window


10 minute AMRAP:
-10 chest to bar pull-ups
-10 cal assault runner
-10 thrusters @ 95#

Finished up my worst duck season on record, glad the freezer is full with four legged animal meat

You and me both!

 

[state637]

Conditioning
5 Rounds for Time:
20 Double-Unders
15 Pull Ups
10 Burpees
5 Strict Handstand Push-Ups

 

[mtwarden]

6 miles (1000') with Tiny Elvis this afternoon. It's easy to complain about hiking through the snow, BUT it gets your heart rate up a little, burns more calories, keeps you on your feet longer, works all those little accessory muscles/tendons/ligaments so efficiently AND it's pretty out!- so no complaints

 

[blkqi]

Strength train. Caught something from the toddlers and not feeling 100%, but still pulled out squat and press PRs. However, this session took a lot of effort.

squat 1/3/3/3/3 @ 92/84/79/79/79%
press 6/6/6 @ 8/8/8 RPE
sldl 8/8/8 @ 8/8/8 RPE
goblets 4x16