Wod

[sargent]

Wendler week 2 bench press.

 

[state637]

Strength
Front Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps

 

[TripleJ]

10 minute alternating EMOM:
-6 strict press @ 70%+
-10 strict pull-ups


12 minute AMRAP:
-10 cal row
-15 wall balls
-10 toes to bar
-1 rope climb

 

[InkedElkSlayer]

Pull up Ladder to 8

4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 10
Plyos (jump squats/scissor lunge/24in box jump) x 5ea
Close Grip Bench- 45/95/135/185 x 20/20/20/10
Pull Up- x 10

Squats- 5 sets of 3 at 205/225/245/265/275
Close Grip Bench- 5 sets of singles at 195/205/215/215/215

2 sets, 30sec rest
Hack Squat- 155/175 x 8
Dip- 35 x 10
DB Walking Lunge (1 arm OH, 1 on the side)- 35s x 8ea

Pull Up Ladder to 7

 

[Brady R]

2 hours of incline intervals with zone 2 breaks until heart rate was manageable.
Will hit 500 push ups before the end of the day.

 

[mtwarden]

5 miles (700') w/ Tiny Elvis

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis this afternoon

 

[sahunter06]

Hope the WOD crew had a Merry Christmas. Been working like a rented mule on the farm. Finally got concrete pad poured after being framed for 1.5 months. Been a mess.
Legs
Deads 6/6/5/1 155/245/335/425
Sled work 60 yard push 185/275/365
Farmers carry 80#db 100yds x 2
Leg exts 2x15
Leg curls 2x10

 

[InkedElkSlayer]

Hope the WOD crew had a Merry Christmas. Been working like a rented mule on the farm. Finally got concrete pad poured after being framed for 1.5 months. Been a mess.
Legs
Deads 6/6/5/1 155/245/335/425
Sled work 60 yard push 185/275/365
Farmers carry 80#db 100yds x 2
Leg exts 2x15
Leg curls 2x10

@sahunter06 - was wondering what you’ve been up to man. I was thinking about you the other day because I remember you asking me about my Euro steamer setup… well I’ve basically been a taxidermist over Christmas. Got 2 bucks, 2 lions and a good bull done in the last few days. Then I’m doing 2 bucks for my brother and his boy either tomorrow or Monday.

 

[brca005]

Single 24kg kettlebell
Every 2 minutes:
Dead x5
Right side:
Rack squat x5
OHP x5
Row x5
Dead x5
Left side:
Rack squat x5
OHP x5
Row x5
Kettlebell swing x10
…repeat for 10 rounds

20 minute walk with dog (he deserves nice things too)

 

[sargent]

2 miles today

 

[Squirrel Master]

I wanted to try something new, and I keep seeing good things about the Wendler 5/3/1 so I ordered the book. It got here yesterday, so I'm working on finding my 1RM's as we speak and I'll start it tomorrow.

 

[sargent]

Wendler week 2 deadlifts
dips
1 mile.

 

[brca005]

20 min BW workout

2.65 mile walk with family and dog at a local state park

 

[mtwarden]

4 miles (500’) on a nice snowy day with Tiny Elvis

 

[InkedElkSlayer]

Did a 4.5mi loop and 2000vert with the wife checking a trap line for our oldest boy. Classic NW MT winter day of 36 and pouring rain in the river bottom, then pounding slushy snow a few hundred vert above.

 

[fngTony]

Did my loop in reverse so the one steep incline was at the end and the gradual slog was near the beginning. Doing it this way was a better overall cardio workout. Also got my new boots dirty, first time out and they’re feeling good.

 

[state637]

Open 11.5
20 min AMRAP
5 Power cleans (M: 145lbs W: 100lbs)
10 Toes to bar (Sub w/GHD)
15 Wall balls (M: 20lbs to 10' target, W: 14lbs to 9' target)

 

[InkedElkSlayer]

Pull Up Ladder to 8

4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/50/55/60 x 12
Deadlift- 45/95/135/185 x 6
Push Up- x 18
Pull Up- x 9/10/11/12
Fisio Sit Up- x 15

Bench- singles from 195 to 225, then drop set of 225/185/135

2 sets
DB Incline- 60s x 12
Preacher Curl- 45/55 x 12
1-arm Barbell Deadlift- 95 x 3ea side
Toes 2 Bar- x 12

3 sets of wrist curls 45/65/75

Farmer’s Carry- 60s x 1min

 

[TripleJ]

7 Minute EMOM:
3 deadlifts @ 75%


10 Minute AMRAP:
-50 double unders
-10 russian KB swings 62#
-10 toes to bar