WOD:
#baller
For time: (Cap 22)
75 Wall Balls (20/14lbs)
60 Alternating Front Rack DB Lunges (50/35lbs) *35/25lbs
50 Pullups *Scale to Ring Rows or Bent Over Double DB Rows with DBs **Can Split 25 “Pullup” + 25 Row/DB Row if need
60 Alternating Front Rack DB Lunges (50/35lbs) *35/25lbs
75 Wall Balls (20/14lbs)
STRENGTH:
#clean
1 Hang Clean + 1 Clean x 2 sets @ 75% of 1RM Clean
1 Hang Clean + 1 Clean x 3 sets @ 80% of 1RM Clean
#rack jerk
3 Rack Jerks x 2 sets @75% of 1RM
3 Rack Jerks x 3 sets @80% of 1RM
#deadlifts
8 Deadlifts x 3 working sets
* Move up in weight each set 75%, 80%,85%
* rest 2 minutes between sets
MAYHEM BODYBUILDING:
Strict Pullups 4 sets of 10
Lat Pulldowns 4 sets of 10
Reverse Grip Lat Pulldowns 4 sets of 10
Double DB Prone Row 3 sets of 10
Standing Barbell or Preacher Curl 4 sets of 10
DB Hammer Curl 3 sets of 10
