WOD:
#diane bailey
15-10-5-10-15
Deadlifts 225/155lbs *Scale to 205lb/135lb *Approx 50% of 1RM
Handstand Push Ups or DB Push Press 50/35lbs)
Time Cap: 12 min
Competitor Option:
21-15-9
Deadlifts (315/225)
Strict Handstand Push Ups
-rest 1:1-
9-7-5
Parallette Handstand Push Ups (Abmat/abmat+45)
Deadlifts (365/255)
Masters Competitor Option:
18-12-6
Deadlifts (275/185)
Strict Handstand Push Ups
-rest 1:1-
8-6-4
Strict Deficit Handstand Push Ups (45/25 plate deficit)
Deadlifts (315/225)
Comp Target Time Each set: 5 Min Cap 8 min
STRENGTH:
1 Snatch Push Press + 5 Overhead Squat:
* Build to a heavy for the day.
Ex:
Set 1:
1 Snatch Push Press + 5 Overhead Squat @115#
-rest 60-90 seconds-
Set 2:
1 Snatch Push Press + 5 Overhead Squat @135#
-rest 60-90 seconds-
Set 3:
1 Snatch Push Press + 5 Overhead Squat @155#
-rest 60-90 seconds-
Set 4:
1 Snatch Push Press + 5 Overhead Squat @165#
-rest 60-90 seconds-
Set 5:
1 Snatch Push Press + 5 Overhead Squat@175#
CASHOUT:
#accessory
3 sets:
10 Supinated Grip Bent Over Barbell Row (pull to hips)
10 Deficit Push-ups
Supinated Barbell Row
Deficit Push Up
MAYHEM BODYBUILDING:
Strict Pullups 5 sets of 10 Reps
Lat Pulldowns. 4 sets of 10
Bent Over Barbell Rows 4 sets of 10
Double DB Prone Row 4 sets of 10
Standing Barbell Curl 4 sets of 10
Incline DB Curls 4 sets of 10
