WOD:

#Rogue Invitational Event 3 “Echo Burner”

20 Thrusters (115/75lbs)

40/32 Cal Echo Bike or (50/40 Assault Bike or Row)

20 Thrusters (115/75lbs)

STRENGTH:

#Push Jerk:
– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM.

#Back Squat:
– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM.

#Push Press:
– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3RM.

*DROP SETS explanation:
If your 3 RM for the day is 100# then your drop sets will be 2-3 reps @90# and 2-3 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

CASHOUT:

2-3 sets:
10 Supinated grip ring row (“Palms Up)
:30-45 Superman Hold (Rx+Weighted Barbell Back Extension Hold x 45 seconds)

Supinated Ring Row
Back Ext. Hold

MAYHEM BODY BUILDING:

Bench Press 5 sets of 10 Reps

Double DB Bench Press 4 sets of 10 Reps

Double DB Incline Press 4 sets of 10 Reps

90 Pushups for Quality

Double DB Skull Crushers 4 sets of 10 Reps

Banded Tri Extensions 4 sets of 15 reps