We will doing the WOD and Bench Press Strength in class today.
WOD:
#raiders of the lost ark
For Time: (Time Cap 12 Min)
10 Muscle Ups (*Scale to Burpee Pullups)
50’ Handstand walk (*Scale to 50 Plank Taps – R/L=2 or 15 Handstand Pushups)
15 Deadlifts (225/155) (*Scale to 185/125lbs) *Approx 50% of 1RM for 1st weight
50’ Handstand walk
10 Deadlifts (315/225) (*Scale to 275/185lbs) Not over 70% 1RM for the 2nd weight.
50’ Handstand walk
10 Muscle Ups (*Scale to Burpee Pullups)
STRENGTH:
#bench press
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 80-85%
* superset last 3 sets with 12 Dumbbell Push Press *
OPTIONAL OLY STRENGTH:
#snatch
1 Pause Snatch Pull (pause at the top of the “finish”) + 1 Muscle Snatch + 1 Tempo Overhead Squat + 1 Sots Press x 3 sets
*Light weight
1 Below the Knee Snatch + 1, 1″ off the floor Snatch x 5 sets
Deficit Snatch Grip Deadlift:
5 reps @ 75%
3 reps @ 85%
1 rep @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 80-85%
MAYHEM BODYBUILDING: Do SOME, ALL or NONE.
Strict Pullups 9 sets: 5 reps *Add Weight or Ring Rows to scale
Lat Pulldowns 4×12
Reverse Grip Lat Pulldown 3×12
Seated Cable Row 4×12
Supported Single Arm DB Row 4×12
Standing Barbell Curl 4×12
Standing Alternating DB Hammer Curl 4×12
