WORKOUT OF THE DAY, DECEMBER 3RD 2021

We will be doing WOD and CASHOUT in class today. OLY Strength will be optional during open gym.

WOD:

#FULL SEND FRIDAY


20-16-12-8-4
Box Jump Overs (24”/20”)


15-12-9-6-3
Chest to Bar Pullups *Scale to Pullups or Ring Rows (2 sec to lower/1 sec at top) **Can also use KB/DB’s and do rows


*16 Alternating Dumbbell or KB Front Rack Walking Lunge after each round (2×50/35)

Ex: 20 BJO, 15 Chest to Bar, 16 Alt Lunges, 16 BJO, 12 Chest to Bar, 16 Alt Lunges…..

Tim Cap: 18 min

CASHOUT:


3-4 Rounds
15 Strict Abmat Situps (arms across chest)
10 Flutter Kicks (R/L=1)
7 Side Star Plank Reach Throughs (each side)
5 Alligator Rolls (each side)


Side Star Plank Reach Throughs
Alligator Rolls

OLY STRENGTH:

#Snatch

Build to a heavy single

#clean and jerk

Build to a heavy single

MAYHEM BODYBUILDING: Do Some, All or None.

5 sets of 5 Shoulder Press

EMOM 10 – 5-7 Strict Handstand Pushups

Standing Single Arm DB Press 4 sets of 10 per arm

Back Extensions 3 sets of 20

Racked Bar Step Ups 3 sets of 10 per leg (20 inch Box, Bar in back rack)

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