WORKOUT OF THE DAY, AUGUST 27TH 2021

We will be doing the WOD and #press STRENGTH in class today. Other parts to be done during open gym. Mahalo!

WOD:

#too infinity and beyond

For time:


150 Wall balls (20/14) *Scale to 125 Wall Balls
*Every 2 Minutes on the Minute Perform 25/18 Cal Assault Bike *Scale to 20/15 Assault Bike (Approx :60 sec to :75 sec tops)


**Start the workout with Wall Balls **Cap 16 min Competitor Target Time: 10-12 min

STRENGTH:

#cleans

Muscle Clean:
Heavy 5
Heavy 4
Heavy 3
* Work up in weight each set * *Approx 40%-60%

#waves

Power Clean & Push Jerk Waves:
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%

– rest 60-90 seconds –

1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%

– rest 60-90 seconds –

1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+

#press

Shoulder Press:
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%

Then..

3 Strict Press x 3 sets @70%

#deadlifts

Deadlift
5 reps @70%
3 reps @80%
1 rep @90%

Then..

3 Deadlift @70% x 3 sets

MAYHEM BODYBUILDING: Do SOME, ALL or NONE

Strict Handstand Pushups 5×7

Seated Arnold Press 4×12

GHD Hip Raise 5×20

Weighted Hip Thrust 5×12

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