Wod

Joined
Feb 5, 2021
Messages
817
Location
GA
Push
Nice and warm in the gym this morning. All the young mirror posers couldn’t handle the heat and did abbreviated workouts. 😎

BB incline 15/12/10/7/12 135/165/185/205/135
Hammers 14/12/10/8 35/40/45/50s
Barrel press 12/10/10/8 50/60/70/50s
Lateral raises db 15/14/12 15/20/25s
Hang db curl 18/15/15
db shrug 20/18/16 75/80/80s
Close grip pushdown 16/14/10/10
Rev grip SA exts 16/14/12

Treadmill 15 deg 2.6 for 15 min
 

TripleJ

WKR
Joined
Apr 12, 2016
Messages
1,968
Location
OR
Every 30 seconds x 6
-1 squat clean @ 60%
1 Minute Rest
Every 30 seconds x 4
-1 squat clean @ 70%
1 Minute Rest
Every 30 seconds x 4
-1 squat clean @ 80%
1 Minute Rest
Every 1 minute x 2
-1 squat clean @ 90%
1 minute rest
-2 squat cleans @ 92%


90 seconds work/90 seconds rest x 3 rounds:
-10 hang squat cleans @ 105#
-max cal row in remaining time
 
Joined
Sep 23, 2022
Messages
405
Location
Carolinas
Warm Up:
5:00 Stationary Bike

Workout:
5/3/1+ heavy weighted dips
5/3/1+ heavy weighted chin ups
5/5/5+ single leg DB low box squats
5/5/5 63# sandbag get ups 🤮
25 second assault bike sprint
100x jump rope singles between circuits (active rest)

Auxiliary/Stability:
3 rounds, no rest
15x front shoulder raise (bands)
15x straight arm pull down (bands)
15x T’s aka standing lateral scapula pinch (bands)
25x DB hammer curls
40x DB standing overhead tri ext
45 second front plank

Cooldown:
10 minute foam roll
 
Last edited:
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