WORKOUT OF THE DAY, JANUARY 11TH 2022

We will be doing WOD and #back squat STRENGTH in class today. Deadlifts will be optional STRENGTH.

WOD:

#no way home

7rds

AMRAP 2 Minutes
12/10 Calorie Ski (OR 12/10 Calorie Row or 8/6 Cal Bike)
Max Burpee Box Jump Overs (24”/20”) **If run out of boxes we will do burpees over a DB
-Rest 1 minutes between sets-

STRENGTH:

#back squats

5 Back Squats x 5 sets @ 70% of 1RM

* Rest as needed between sets *

#deadlifts

10 Deadlifts x 5 sets @55-60% of 1RM

MAYHEM BODYBUILDING:

#back and bi’s

6 sets of 8 Strict Pullups

4 sets of 10 Bent Over Barbell Rows

4 sets of 10 Reverse Grip Lat Pulldown

4 sets of 10 Seated Single Arm Cable Row

3 sets of 10 Standing Alternating DB Curl

3 sets of 10 Barbell Drag Curls

OPTIONAL OLY STRENGTH:

1 Power Snatch + 1 Snatch x 3 x 5 working sets
– You’ll perform, 1 power snatch, then touch and go into your squat snatch. Keep going back and forth until you accumulate 6 reps per set.

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