We will be doing WOD and 1 STRENGTH in class. Athlete can choose STRENGTH they’d like to work on.
WOD:
#fry-to the- yay
For Time: (20 min total cap)
250m/200 (Ski, Row or Run)
12 Hang Squat Clean Thrusters 115/75 *Scale to 105/70 or 95/65lbs **BeachFit Non Barbell Hang DB Squat Cleans 35/20
10 Burpee Pullups *Rx+Bar Muscle Ups *Scale to 10 Burpee + 10 Ring Rows or Barbell Rows
Rest 2 min
10 Burpee Pullups *Rx+Bar Muscle Ups
12 Hang Squat Clean Thrusters
250/200m (Ski, Row, Run)
Rest 2 min
250m/200 (Ski, Row or Run)
12 Hang Squat Clean Thrusters
10 Burpee Pullups *Rx+Bar Muscle Ups
Rest 2 min
10 Burpee Pullups *Rx+Bar Muscle Ups
12 Hang Squat Clean Thrusters
250/200m (Ski, Row, Run)
STRENGTH:
#push press
5 Push Press x 5 sets (work up to a 5RM)
– Superset 10x single-arm Dumbbell Press, each arm (Light weight)
* Rest 2 minutes between sets
#lunges
Front Rack Lunges:
10,8,6,4,2
– Increase weight each set so reps are hard but doable
– Superset 20x alternating jumping lunges (10 each leg)
* Rest 2 minutes between sets
MAYHEM BODYBUILDING:
Handstand Pushups – kipping 10 min EMOM (every minute on the minute): 9 reps
*Quality reps; do not get sloppy
Double DB Z Press 4 sets of 10 Double DB Z-Press
GHD Back extension 3-4 sets of 20
Single Leg DB Romainian Deadlift4 sets: 10 reps (each side) Single leg DB Romanian Deadlift
*Build to a moderate weight, stay the same or build across sets
