WORKOUT OF THE DAY, MAY 7TH 2021

WOD:

#bro cardio

400m Run

21 DB Bench (50/35lbs) Barbell Option 135/95 or 115/75 or 95/65lbs

21 DB Deadlift (50/35lbs) Barbell Option 135/95 or 115/75 or 95/65lbs

15 DB Bench (50/35lbs) Barbell Option 135/95 or 115/75 or 95/65lbs

15 DB Deadlift (50/35lbs) Barbell Option 135/95 or 115/75 or 95/65lbs

9 DB Bench Press (50/35lbs) Barbell Option 135/95 or 115/75 or 95/65lbs

9 DB Deadlift (50/35lbs) Barbell Option 135/95 or 115/75 or 95/65lbs

200m Run

Rest 5 min. Then Repeat WOD, starting with 200m and working back up.

OPTIONAL BARBELL ONLY VERSION OF WOD:
15-10-5
Deadlifts (275/185) Rx+(315/225)
Bench Presses (155/105) Rx+(185/115)
-Rest 5:00-
15-10-5
Deadlifts (185/125) Rx+ 225/155
Bench Presses (115/80) Rx+135/95lbs

*10 min Cap on each part

OPTIONAL WEIGHTLIFTING:

#Snatch (Right above the knee) off the blocks:
– 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again.
* Rest 60-90 seconds between sets

#Off the blocks (Right above the knee) Clean Pull + Clean + Jerk:
– (1+1+2) x5 sets:
* Rest 60-90 seconds between sets

#Deficit Clean Deadlift (4in) for load:
– 4×3 @ 95% 1RM Clean
– rest 60-90 seconds between sets –

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