Wod

[sahunter06]

Set traps over the weekend
Working on those fur bearing critters

Push
High incline db 13/10/6/15 75/80/90/70
Weighted dips ( 3 sec eccentric) 12/10/9/9 25#
Lateral db raise 20/15/13/15 15#
Shoulder press db 13/12/10/10 40/50/50/55
Cable curls 25/20/16/12
Single arm pushdown 23/18/15/13
Preacher db curl 18/15/15/12

Treadmill 2.8mph 15 deg 30 min

 

[dtrkyman]

Shoulders and legs today, got a late start and am getting really bored of the gym lately!

No cardio today.

 

[sargent]

3 miles with a 36# pack today.

 

[Squirrel Master]

2 miles with the dogs this morning, then a little lifting.
3 sets of 5 squats
3 sets of 8 BP
My back is feeling good and I'm probably being overly cautious, but easing slowly back into the weight to avoid irritating it.

 

[InkedElkSlayer]

Pull Up Ladder to 9
.5mi treadmill run

5 sets, no scheduled rest
Hanging Clean & Press- 45/85/95/105/115 x 10
DB Shrug- 50/60/65/70/75s x 8
DB Arnold Press- 25/30/35/40/40s x 10
Lateral Pull Ups- x 10
Incline Sit Up- x 15

2 sets Farmer’s Carry- 75s x 1min
Deadhang x 1min

Finished my Pull Ups

 

[JasonWi]

Bent over rows 15-5…95,115,135,155,185
Deadlifts sumo and standard x 5 185,225,275,315,335x3
KB swings both SH and DH 25-50# 105 total
220# tire drag x 1 (20 yards) too many people
Wide grip pull downs x 10,8,5 145,160,180#
Lawnmower rows x 15 50,60,65#
Planks x 4 (30 seconds each)
Heavy battle ropes x 3 (20 reps each)

 

[TripleJ]

8 Minute EMOM:
-1 snatch high pull w/ 2 second pause at knee and 2 second pause at the pockets + 1 full snatch
(Building from 60%)



For time:
1000m row
then, 3 rounds for time:
-10 power snatch @ 75#
-5R/5L front rack lunge steps with driving knee to chest
-5 lateral burpees over the bar

 

[state637]

Conditioning
30 minute AMRAP:
10 DB Devil’s Presses (Alternating sides with one DB)
Row 20 Cal
20 Box Step Ups
40 Sumo DB Deadlifts

 

[mtwarden]

5 miles (600') w/ Tiny Elvis; this warm weather has morphed the trails into a combination of snow, slush, ice, mud and even the occasionally dry patch

 

[mtwarden]

strength train this afternoon

deadlifts 5/5/5+/amrap @ 65/75/85/65%
overhead press 5/5/5+/amrap @ 65/75/85/65%
pullups 25-25-25
core

 

[sjwfarms]

full body:
15 min stretch warmup
Hex Deads 5x8 45/135/185/225/275(x5)
box steps 24" 2x10 50#
36" 2x10 BW
BB Bench 10/10/10/8/4/3 45/135/185/215/235/255
Hammer pulldowns 3x10 90/140/180 + amrap @ 90
chest/rear delt machine flies 2x10 each
abs

 

[InkedElkSlayer]

strength train this afternoon

deadlifts 5/5/5+/amrap @ 65/75/85/65%
overhead press 5/5/5+/amrap @ 65/75/85/65%
pullups 25-25-25
core

3 sets of 25 is damn good.

 

[dtrkyman]

Hit a trail today, t shirt weather in Santa Fe!

3.5 miles just shy of 1500 feet 20lb pack.

 

[mtwarden]

3 sets of 25 is damn good.

Whoops- chin-ups, not pull-ups

 

[sargent]

Whoops- chin-ups, not pull-ups

Still damn good.

Strength train
Squats - warmup, 3x5 work sets
Overhead Press - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
Bench Press - warmup, 3x5 work sets
Descending pullup ladder from 6

 

[Squirrel Master]

Two mile ruck with the dogs this morning, then 50 push ups, 50 KB swings and some core work.

 

[InkedElkSlayer]

40min of Cardio:

4min warm up
4min 2% and around 6:15 pace
4min easy recovery
4min Row, just over 1100m
4min easy recovery
4min 2% and around 6:20 pace
4min easy recovery
4min Row, just under 1100m
4min easy recovery
4min 3% at 7.5

 

[JasonWi]

DB military press 4 sets 20-50#
DB incline bench press 3 sets 50-70#
DB flat bench press 3 sets 80-100#
Front/side DB raises 4 sets 15-40#
Pushups 3x13
Planks 3 x 30 seconds per round
KB swings SH and DH 120 total swings 25-60#
DB bicep curls/tricep extensions 2 sets each 20-30#

 

[TripleJ]

5 minute EMOM:
-1 strict shoulder press + 2 push press
(Build from 60%)


7 minute AMRAP:
-15 wall balls
-10 toes to bar

1 Minute rest

7 minute AMRAP:
-15 strict press 45# barbell
-10 cal row


2 sets:
-10 GHD tempo back extensions
-10 reverse GHD leg extensions

 

[mtwarden]

8 miles (1500') with Tiny Elvis; it's a pretty popular area where we were hiking, but only saw one person—a guy on a fat tire bike in the 8 miles