WORKOUT OF THE DAY, JANUARY 16TH 2022


WOD:

#space shuttle

AMRAP 15

8 50′ Shuttle Run (25′ down and back=1) *If crowded class can sub 100m run

10 Shoulder to OH 135/95 *Scale to 115/75lbs or 105/85lbs

8 Burpee Pullups or 1 Max Set of Bar Muscle Ups

(WELLNESS WOD)

AMRAP 15
8 Shuttle Runs
10 DB Push Press (UB sets)
10 Ring Rows

STRENGTH:

#Split Jerk

In 12:00 Establish a Heavy Single

FINISHER:

AMRAP 3

3 Handstand Push Ups *Scale to Hand Release Pushups
3 Deadlift 225/155 (205/145) [185/135]
6/6, 9/9, etc..

2:00 Rest

AMRAP 3

2 Strict HSPU *Scale to Kipping Handstand Pushups
2 Deadlift 275/185 (255/175) [225/155]
4/4, 6/6, etc..

BODYBUILDING:

Bench Press – work up to a heavy 1 Rep

Barbell Incline Bench 4 sets of 10

Hex Press 4 sets 10

Incline DB Chest Fly 3 sets of 12

Single Arm Standing Tricep DB French Press 4 sets of 10

Double DB Skull Crushers 4 sets of 10

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