Wod

[sahunter06]

Hit the mill first
2.6 15 deg 42min

Circuit 3x thru, failure each movement
Body squats ( 3 sec eccentric/concentric)
Body leg curls
Leg exts
Calf press

 

[blkqi]

Just got over a three day fever. Deadlift PR single today. You never know...

deadlift 1/3/3/3/3 @ 94/86/82/82/82%
pause bench 5/5/5 @ 9/8/9 RPE
feet up bench 10/10/10 @ 8/8/8 RPE
calf raises 4x20
superset tri pull 3x16 / curl 3x14

 

[jchamwv]

3 mile ruck, then 10 rounds
box squats 8-10
30 second Echo bike sprints
unbalanced farmers carry 50m

 

[sargent]

4 miles today.

 

[Squirrel Master]

Leisurely 2 mile walk around the neighborhood with the dogs, then came home and knocked out Week 1 Day 2 of the MT Sandbag 20 program.

 

[Lil-Rokslider]

 

[mtwarden]

5 miles (700') with Tiny Elvis in a mix of light rain/snow; hoping it's all snow soon!

 

[sjwfarms]

5 miles 800'

68 degrees at the finish line.

 

[blkqi]

2.2mi 40# ruck

 

[InkedElkSlayer]

Last 2 days consisted of driving the hi-line and back in a blizzard and watched the longest, most drawn out wrestling tournament of the 13yrs my boys have been wrestling. Made it through a 32-man bracket and it’s State in the Billings Metra next weekend.

Lengthy stretch out, warm up and mobility work
Pull Up Ladder to 10

4 sets, no rest
Squat/Calf Raise- 45/95/135/185 x 10
TRX Knees 2 Chest- x 15
Pull Up- x 10

5 sets, no rest
Squat- 225/275/295/315/325 x 3
DB Dead- 75/85/95/95/95s x 3

3 sets, 90sec rest
Farmer’s Carry- 75/85/95s x 1min

Finished with 1min Deadhang

 

[mtwarden]

5 miles (700') with Tiny Elvis- the snow gods have been listening (at least a little) we got 4" in town (preceded by .4" of rain yesterday) and about 6" at 5000'.

200 mile mark in the rearview mirror!

 

[sjwfarms]

Light upper day:
warmup chest/rear felt flies 2x10 each
BB Bench 4x10 45/135/185/215
DB Arnolds 3x10 45/55/65s
Pullup ladder to 5
Hammer pulldowns 3x10 90/140/180
BB decline 3x10 135/185/225
rack chins 3x15 BW
cable bis/tris 2x10
1 min dead hang
10 min stretch

@InkedElkSlayer Congrats to your crew on making it through to State and best of luck in finals!

 

[InkedElkSlayer]

Light upper day:
warmup chest/rear felt flies 2x10 each
BB Bench 4x10 45/135/185/215
DB Arnolds 3x10 45/55/65s
Pullup ladder to 5
Hammer pulldowns 3x10 90/140/180
BB decline 3x10 135/185/225
rack chins 3x15 BW
cable bis/tris 2x10
1 min dead hang
10 min stretch

@InkedElkSlayer Congrats to your crew on making it through to State and best of luck in finals!

Appreciate it. As a team, they placed 3rd out of 24 teams and we have quite a few going to State. So, not bad.

 

[InkedElkSlayer]

This afternoon I got a slick 700vert hike with 30lbs. Then I hauled a half cord of wood around from the big wood pile and split/stacked it.

 

[Squirrel Master]

2 mile walk and another MT workout today, then shot around 200ish arrows off and on through the day.

 

[Bearwhisky]

3 mile trail run


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[Squirrel Master]

MT workout this morning, it was raining a little too hard to get outside. It's supposed to clear out though so I'll try to get a mile or two in after work.

 

[InkedElkSlayer]

Had to be rolling by O dark 30
Pull Up Ladder to 7

5 sets, no rest
Bench- 45/95/135/185/205 x 20/20/20/10/10
Barbell Curl- 45 x 12
Push Up- x 15
Sternum Pull Up- x 7

DB Incline Bench Drop Set- 75s/65s x 10/6
Preacher- 65 x 10

Farmer’s Carry- 75s x 75sec

 

[JasonWi]

Front squats 4x6 95,115,135,145
Back squats 2x5 185,225,245x3,275x2

Stair climber 30 minutes

 

[state637]

Strength
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 80%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest as needed

Conditioning
Every 9 minutes, for 18 minutes (2 sets) for times:
Row 750 Meters
20 DB Deadlifts (2-50’s)
Bike 30 Cals