Wod

[thinhorn_AK]

Rest day.

I’ll walk dogs 3-4 miles after work.

 

[Jbark60]

Bench press 4x5@220
Ring dips 4x6

90 thrusters@95#
1st break 1 round of cindy (5 pull ups 10 push ups 15 squats)
2nd 2 rounds
3rd 3 rounds etc
Finished in 4 sets 27,23,20,20 at 12:28

 

[sargent]

1 mile yesterday afternoon.
3 miles with a 29# pack today.

 

[mtwarden]

5 miles (700') w/ my wife and TE

 

[brca005]

3 rounds:
KB rows x10
One arm KB swing x10
KB squat x10
KB Snatch x10

3 rounds of 10:
Push ups
Kickstand squat R
Push ups
Kickstand squat L

Club swings

2 mile walk

 

[Yoder]

This was my total after 7 sets
105 push ups
140 kettle bell dead lifts
35 pull ups
7.5 minutes of planks

Random weightlifting for about 30 minutes after this.

 

[JD Jones]

Full Body Day 4
Friday, Jan 30, 2026 at 4:45pm

Leg Press Horizontal (Machine)
Set 1: 360 lbs x 14
Set 2: 450 lbs x 12
Set 3: 450 lbs x 14
Set 4: 450 lbs x 16

Incline Bench Press (Barbell)
Set 1: 135 lbs x 15
Set 2: 225 lbs x 8
Set 3: 225 lbs x 8
Set 4: 225 lbs x 8

Pull Up (Weighted)
Set 1: 25 lbs x 10
Set 2: 25 lbs x 10
Set 3: 25 lbs x 9

Front Raise (Dumbbell)
Set 1: 35 lbs x 14
Set 2: 35 lbs x 13
Set 3: 35 lbs x 14

Overhead Triceps Extension (Cable)
Set 1: 130 lbs x 10
Set 2: 130 lbs x 11
Set 3: 130 lbs x 10

Bicep Curl (Barbell)
Set 1: 80 lbs x 13
Set 2: 80 lbs x 13
Set 3: 80 lbs x 13

Standing Calf Raise (Machine)
Set 1: 254 lbs x 12
Set 2: 254 lbs x 14
Set 3: 254 lbs x 12

Treadmill 30

 

[sargent]

Wendler week 1 bench press
overhead press
tricep extensions
curls
squat/calf raise
1 mile with a 29# pack today.

 

[Rusty Shackelford]

Took a page out of Thinhorn’s book today. 3x5k on the RowErg this morning. Last day of the rowing comp with my buddy so I’ll try and get some more rowing in this afternoon

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis—much too warm for the last week of January

 

[thinhorn_AK]

Took a page out of Thinhorn’s book today. 3x5k on the RowErg this morning. Last day of the rowing comp with my buddy so I’ll try and get some more rowing in this afternoon

Let me know how you like that, 3x5k is one of my favorite workouts in fact, it’s what’s on the book for today.