Wod

[trailblazer75]

STRENGTH Warmup #2:
Cardio x 3-5 minutes
Complete 2 Rounds of:
Band Dislocations --> Band OH Squat x 10/10
Couch Stretch x 30/30 sec
Snow Angels x 15
Pushup Toe Tap x 5/5
1/2 Kneel Hip Opener x 5/5

MOVEMENT PREP: x 2 Rounds
Wall Ball x 15
MB Oblique Toss x 10/10
Burpee Pullup x 5

BLOCK 1: x 4 Rounds
Back Squats (60-70% of 5RM) x 10 -185#
Reset Jump Squats x 5
*rest approx. 90 sec between sets

BLOCK 2: x 4 Rounds
Barbell Military Press (50-60% of 5RM) x 10 -95#
DB RDL x 10 -65#
*rest approx. 90 sec between sets

BLOCK 3: x 3 Rounds
Chinups x 8
DB Hammer Curls x 10 - 44#
Pushup x 20
*Rest 90 sec between sets

FINISHER: x 2 Rounds
DB Goblet Squat x 6 - 60#
DB (1) Bulgarian Split Squat x 12/12 - 60#
Jump Squats x 25
*rest approx. 90 sec between sets

STRENGTH Cool Down #2
1/2 Kneel Hip Flexor Release x 1 min/1 min
Thread Needle Holds x 30 sec/30 sec
Golf Stretch x 1 min

 

[Cant hit em]

1 mile weighted vest jog

5x3 deadlifts

Every 1:30 x 5
Power clean + hang power clean and jerk
15 situps


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[mtwarden]

3 miles with my wife and Tiny Elvis; attending our grandson’s graduation—grew up fast!

 

[brca005]

5 rounds:
Goblet squats x10
KB rows x10
KB swings x10
Waiter clean/OHP x10

5 rounds:
Push ups x20
BW squats x20
Pull ups x10