Wod

[rharbaugh]

1.5 mile trail “adventure” this morning with the kiddos. Got to teach the 3.5yo about earthworm casts

2 mile run this afternoon @8:30. Finally getting my legs and lungs back.


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[InkedElkSlayer]

I got home after several weeks and been offline for quite awhile. Despite significantly reduced sleep, I was able to keep a schedule and got 1.5hrs in most days. Tried getting a 30min lift with dumbbells and 1hr cardio most days.

I slept in today, ate a good breakfast with the wife, then we did 7.5mi and over 2500vert. I found 6 elk sheds… still attached. My youngest has been doing really well picking up deer sheds when I was gone. Today, he and his buddy found a bear in his den. Pretty cool.

 

[TripleJ]

7.7 mile run this morning.

 

[Squirrel Master]

Finished up my Wendler deload week Friday, and back on the bleachers for 30 minutes yesterday. 3 miles this morning in the neighborhood.

 

[brca005]

5K trail run this morning

3 sets x5R/5L kb thrusters

3 rounds:
Pistols x5R/5L
KB rows x10R/10L
KN swings x10

…it all felt great today, but have to tell myself to take it slow

 

[mtwarden]

6 miles (600') with Tiny Elvis; more moisture last night—snowlike moved down ~ 1500'. Much needed!

 

[sargent]

Wendler deload overhead press and squats
5 miles

 

[InkedElkSlayer]

Did a short and steep couple miles with the wife. 1400vert with 35lbs. Then shot 3 rifles and did some chores.

The youngest just walked in with a very heavy, mid-160s mule deer. Couldn’t match it up. He also found 16 ticks and counting…

 

[state637]

Strength
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Start around 70-75% and build to a heavy 1 Rep.

Conditioning
“Nancy”
5 RFT:
Run 400m
15 OHS @95

 

[InkedElkSlayer]

Pull Up Ladder to 8

4 sets, no rest
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 12
Push Up- x 20
Preacher DB Curl- 15/20/25/25 x 10
Run

Bench- 195/205/215/225/235/240 drop to 205 on last set

2 sets
DB Bench- 70s x 12
Reverse Curl- 45 x 12
Run

3 sets
Wrist curls- 65 x 15/12/10
DB Hold- 25s for time

 

[TripleJ]

10 minute EMOM:
2 back squats @ 80%+ (building) + 6 banded pull-aparts

8 minute AMRAP:
30 double-unders
15 Russian KB swings @ 70#
15 sit-ups

3 rounds:
10 GHD back extensions
10 GHD reverse hypers

 

[mtwarden]

5 miles (700') with Tiny Elvis; had a little snow squall come through and disappeared as quick as it came

 

[brca005]

5 sets:
BW squats x50
KB swings x10
KB rows x10R/10L
Band skull crushers x30
Band curls x20R/20L

1.5 mile walk with Chuck

 

[mtwarden]

strength train this afternoon

deadlifts 3/3/3+/amrap @ 70/80/9070%
overhead press 3/3/3+/amrap @ 70/80/9070%
chin-ups 30-28-26
core

 

[state637]

Strength
8 sets of:
Deadlift or DB Deadlift x 3 reps
Rest 30 seconds
Standing Fold-to-Hold Shoulder Extensions x 6 reps @ 2424

Rest 60-90 seconds

Conditioning
3 Rounds for time of:
80 Double-Unders
40 KB/DB Swings
20 Alternating Reverse Lunges with KB/DB Goblet Hold

 

[InkedElkSlayer]

5 sets of 6 Pull Ups

3 sets of DB Raises. Worked through 5 different (rear delts, lateral, front, incline front and a specific rotator cuff version)

4 sets
Hex Bar Dead and Shrug- x 5/10
Arnold Press- 25/30/35/35 x 10
Pull Up- x 10
Decline Sit Up- x 15

2 sets Farmers Carry w/ 70s x 1min

40min on Treadmill

 

[TripleJ]

15 minute alternating EMOM:
-15 cal row
-5 squat snatches @ 115#
-10 box jumps @ 30"

-2 minute rest-

6 minute alternating EMOM:
-10 strict pull-ups
-15 hand release push-ups

 

[mtwarden]

8 miles (1100') with Tiny Elvis; usually have a great panorama from this ridge, but socked in today—still snowing in the mountains

 

[brca005]

5 rounds:
KB Deads x10
KB Swings x10
KB OHP x5R/5L

5 rounds:
Bulgarian Split Squats x10R/10L
KB Rows x10
Push ups x10

2.25 mile walk with Chuck

 

[sargent]

2 miles with a 32# pack today.