WORKOUT OF THE DAY, DECEMBER 1ST 2021

WOD:

#drago

AMRAP 15 Minutes


10 Handstand Pushups or 10 Hand Release Pushups Rx+50’ Handstand Walk
20 Wall Balls (20/14)
5 Deadlifts 275/185lbs *Scale to 225/155lbs Rx+(315/225)

Goal is 4+Rounds.

STRENGTH:

#squat
2 x @80%
2 x @85%
1 x @90%
1 x @95%
1 x @100% +

CASHOUT:

2-3 sets:
7 Single Arm Front Rack Kettlebell Hold Goblet Squat (each side)
7 Single-arm Kettlebell Waiter Hold Step Up (each leg)
10 Strict Toes to Bar or 15 V-Ups

Single Arm Goblet Squat
Waiter Hold
Strict Toes to Bar

MAYHEM BODYBUILDING:

Goblet Squat: 1 and a Half Reps 4 sets of 10 Goblet Squat: 1 and a Half Reps

Barbell Romainian Deadlifts 4 sets of 10

DB Walking Lunges 4 sets of 30 Yards *Approx 90ft

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