WORKOUT OF THE DAY, JULY 24TH 2022

WOD:

#mon-yeah (14 min Cap)

2k Bike Erg (1250m Row or Ski)

15 Back Squat (135/95) *Scale 115/75 Rx+155/105lbs

30 Chest to Bar *Scale to Pullups, Barbell Rows or Ring Rows with 1 sec Pause

1k Bike Erg (625m Row or Ski)

10 Front Squat

20 Chest to Bar

500m Bike Erg (300m Row or Ski)

5 Thrusters

10 Chest to Bar

(Competitor) Open Gym Version:

For Time (24 min Cap)

3k Bike Erg

30 Back Squat 155/105 (135/95) [115/75]

45 Chest to Bar

2k Bike Erg

20 Front Squat

30 Chest to Bar

1k Bike Erg

10 Thrusters

15 Chest to Bar

STRENGTH:

#front squat

10 min to build to a heavy single

BODYBUILDING:

Reverse Grip Bench Press 3 sets of 10

Incline DB Press 4 sets of 10

DB Bench Press 1:1:2 3 sets of 10

Flat Bench DB Fly 3 sets of 12

DB Preacher curls 3 sets of 10-12

Seated Alternating DB Curl 3 sets of 12

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