WORKOUT OF THE DAY, JANUARY 3RD 2022

WOD:

#noah’s ark

3 sets
25 Push ups *Scale to 20 Reps or Plank Taps
50 Air squats
100 Double unders *Ski 12/9
50 Air squats
25 Push ups
-Rest 3:00 b/t sets-

Competitor Target Time each set: 5-6 minutes

Time Cap each set: 8 minutes

STRENGTH:

Every min (10 minutes)
6 Front Rack Lunges (3 each leg/Alternate)

* Use moderate/heavy weight

OPTIONAL OLY:

3 Snatch Push Press + 2 Pause Overhead Squat + 1 Overhead Squat x 2 sets @70% of 1RM Snatch
2 Snatch Push Press + 1 Pause Overhead Squat + 1 Overhead Squat x 2 sets @75% of 1RM Snatch

* Rest 2 minutes between sets *

MAYHEM BODYBUILDING:

Bench Press 6 Sets of 8 Reps

Incline DB Bench 4 sets of 10 Reps

Double DB Bench Press 1 and ½ Reps 4 sets of 10 Reps Double DB Bench Press 1 and ½ Rep

Flat Bench DB Chest Fly 4 sets of 10

Inverted Skull Crusher 4 sets of 10 Inverted Skull Crusher

Standing Tricep Extension w/ band 4 sets of 10

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