We will be doing WOD and STRENGTH in class today.

WOD:

#hawkeye

5 Sets:

15/12 Calorie Row, Bike/Ski Erg, or 11/8 Cal Assault Bike
15 Box Jumps (24”/20”)
15 Deadlifts (225/155) Rx+275/195lbs
-rest 1:1 b/t sets-

Competitor Target Time: 2 min…ish

Time Cap: 3min

STRENGTH:

#lunges

20 Front Rack Lunges x 3 sets
– As heavy as possible

* rest as needed between sets *

MAYHEM BODYBUILDING:

Bench Press 6 sets of 8

Alt. DB Tempo Bench + Double DB Bench 4 sets: 5 alternating reps (each side) + 5 double db reps

Flat Bench DB Chest Fly 4 sets: 12 reps

Double DB Skull Crushers 4 sets: 10 reps

Single Arm DB Kickback 4 sets of 10

OPTIONAL OLY:

3 Snatch Push Press + 2 Snatch Balance x 2 sets @70% of 1RM Snatch
2 Snatch Push Press + 1 Snatch Balance x 2 sets @75% of 1RM Snatch

* Rest as needed between sets *

1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 2 sets @70% of 1RM
1 Snatch High Pull + 1 Power Snatch + 1 Snatch x 3 sets @73% of 1RM

* rest 2 minutes between sets *