WORKOUT OF THE DAY, AUGUST 25TH 2021

WOD:

#sheriff woody (Time Cap 14 min)

40-30-20-10
Kettlebell swings (53/35)
Abmat Sit-ups

Competitor Version:

40-30-20-10
Dumbbell Snatches (70/50) *Scaled Masters (50/35lbs)
GHD Sit-ups

STRENGTH:

#Back Squat:
8 reps @ 65%
8 reps @ 70%
8 reps @ 75%
8 reps @ 80%
* Rest as needed between sets *

#Front Squat:
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%

* rest as needed between sets *

CASHOUT:

3 sets:
:25 second row sprints
:30 second HEAVY sandbag bear hug hold

MAYHEM BODYBUILDING: Do SOME, ALL or NONE

#Deadlift

8 sets: 6 reps
*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading

#Goblet Squat: 1 and a Half Reps 4×124 sets: 12 reps
*Build to a moderate weight, stay the same or build across

#Elevated Toe Double DB Romanian Deadlift 4×12

#Barbell Step Through Lunges 4×10 Load a barbell on the back. From a standing position, perform a step-back lunge. Return to a standing position and go into a step-forward on the same leg. Return to a standing position. Perform the same movement on the opposite leg. 

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