WOD:
#champions
For Time:
Target Sub 15. Time Cap 22 min
500m Row
50 Wall Balls (20/14)
50 Chest to bar Pull Ups
500m Row
25 Wall Balls (20/14)
25 Chest to bar Pull Ups
500m Row
Competitor version:
500m Row
50 Wall Balls (20/14)
50 Chest to bar Pull Ups
500m Row
25 Wall Balls (30/20)
25 Chest to bar Pull Ups
500m Row
-Rest 5 minutes-
250m Row
25 Wall Balls (20/14)
25 Chest to bar Pull Ups
250m Row
STRENGTH:
#Back Squat:
10 reps @ 60%
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%
* Rest as needed between set
#Front Squat:
5 reps @ 60%
5 reps @ 70%
5 reps @ 70%
* Rest as needed between sets *
**BeachFit will do 5×5 of DB Front Squats – Building in weight each round
MAYHEM BODYBUILDING: As always do SOME, ALL or NONE
Barbell Bench Press
3-5 sets: 10 reps; build to a moderate weight and stay the same across all sets
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.
Barbell Incline Bench Press
2-4 sets: 10 reps; build across sets
*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set. Incline of bench should be around a 45-60 degree incline.
Double DB Bench Press
3-5 sets: 10 reps; stay the same or increase across
*Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Standing Tricep Extension w/ band
2-4 sets: 10-15 reps
*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body
Single Arm DB Skull Crusher
2-4 sets: 12-15 reps; moderate loading
*Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
