WORKOUT OF THE DAY, JUNE 13TH 2022

We will be doing the WOD and STRENGTH in class. FINISHER and COMP EXTRA to be doing during OPEN GYM.

STRENGTH:

#back squat

Every 3:00 for 15:00

5 Back Squat + 10 Strict HSPU

*Focus should be on the Heavy Squats, the SHSPU are secondary. You can do less SHSPU or even Push Ups instead.

WOD:

#mon-yay

4 Rounds (Cap 21 min)

15/10 Calories on Echo/AAB

9 Chest to Bar Pullups *Scale to Pullups (Rx+3 Rope Climbs)

6 Squat Snatch 135/95 *Scale to 115/75lbs Rx+155/105

*The first few rounds may go by fast. The Snatch weight should not lead to many (if any) fails.

*Can opt for Power Snatch or Front Squats if need

FINISHER:

For Time:

15 Toes to Bar

7 Sandbag to Shoulder 150/100

15 Toes to Bar

5 Sandbag to Shoulder

15 Toes to Bar

3 Sandbag to Shoulder

COMP EXTRA:

#Hang Power Clean

EMOM 10 2 Reps

BODYBUILDING:

Alt. DB Incline Bench + Double DB Incline Bench 4 sets: 5 alt. reps (each side) + 5 double reps

Single DB Bench Press 4 sets: 10 reps (each side)

Incline Bench DB Chest Fly 4 sets: 12 reps

Barbell Skull Crushers 4 sets of 12

Standing Tri Extensions with Rope 4 sets of 15

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