We wil do WOD and CASHOUT in class. This is a Deload so enjoy the light(er) load this week and rest up.
WOD:
Steve-0
40-30-20-10
Push Ups (Sub Knee Pushups, Bench Pushups, Cut Pushup Number in Half or Plank Taps R/L=1)
Calorie Row
Rx+ Version:
50-40-30-20-10
Push Ups
Calorie Row
OLY STRENGTH:
#snatch
1 Snatch Deadlift to Below The knee + 1 Snatch Deadlift to Mid Thigh + 2 Snatch x 2 sets @45-50% 1RM
1 Snatch Deadlift to Below The knee + 1 Snatch Deadlift to Mid Thigh + 1 Snatch x 3 sets @50-60% 1RM.
5 Snatch Grip Deadlift
4 Snatch Grip Deadlift
3 Snatch Grip Deadlift
2 Snatch Grip Deadlift
1 Snatch Grip Deadlift
built up to 70-80% 1RM Snatch for 1
CASHOUT:
Back and Bicep fun
Standing Barbell Curl 4 sets of 10
Standing Single DB Waiter Curl
Bent Over Barbell Row 4 sets of 10
MAYHEM BODYBUILDING:
Strict Pullups 8 set: 6 reps
Body Row on Racked Barbell 4 sets of 10
Bent Over Barbell Row 4 sets of 10
Supported Single Arm Row 4 sets of 10 (side)
Standing Barbell Curl 4 sets of 10
Standing Single DB Waiter Curl 4 sets of 10
