WORKOUT OF THE DAY, JANUARY 18TH 2022

WOD:

#kingpin

100 Double Unders (150 Singles) 12 Cal Ski
20 Thrusters (95/65)
-rest 4:00-
90 Double Unders (135 Singles) 10 Cal Ski
18 Thrusters (95/65)
-rest 4:00-
80 Double Unders (120 Singles) 8 Cal Ski
16 Thrusters (95/65)
-rest 4:00-
70 Double Unders (105 Singles) 6 Cal Ski
14 Thrusters (95/65)

Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

How to Pace: SPRINT! We want you to move as fast as possible and hold as big of sets as you can for each movement! We are putting the challenge right at the edge of what you can hold onto!

How it should Feel: LACTIC ACID PARTY! Those thrusters are going to add up! But we have plenty of rest for you to recover so you can flush and move faster on the next interval.

Rx+Competitor Option

120 Double Unders
20 Thrusters (115/80)
-rest 4:00-
100 Double Unders
18 Thrusters (115/80)
-rest 4:00-
80 Double Unders
16 Thrusters (115/80)
-rest 4:00-
60 Double Unders
14 Thrusters (115/80)

STRENGTH:

#back squat

5 Back Squats x 5 sets @ 75% of 1RM

* Rest as needed between sets *

OPTIONAL OLY:

20 Power Snatch x 2 sets @75/55
– Rest as needed in between sets so that you are able to complete unbroken. Be honest with your rest though

MAYHEM BODYBUILDING:

Strict Pullups 6 sets of 8 Reps

Lat Pulldowns 4 sets of 10

Seated Neutral Grip Cable Row 4 sets of 10

Lying DB Pullover 4 sets of 10

Standing Barbell Curl 3 sets of 10

DB Preacher Curl 3 sets of 10 (side)

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