WORKOUT OF THE DAY, OCTOBER 20TH 2021

We will be doing the WOD and STRENGTH in class today. For Class we will only have time for 2 of the Strength pieces, ideally Back Squat and one of the presses. Athlete can choose.

WOD:

#ship wreck

3 Rounds

40/30 Cal Assault Bike. (55/45 Cal Rower, Bike Erg or Ski Erg)

20 Weighted Ab Mat Sit Ups (20/14lbs). *Rx GHD Sit Ups

10 Ring Muscle Ups *Scale to 15 Burpee Pullups

STRENGTH:

5 Push Jerk x 3 sets

* within 10% of the 5RM established on Monday

5 Push Press x 3 sets

* within 10% of the 5RM established

5 Back Squats x 3 sets

* within 10% of the 5RM established on Monday

5 Shoulder Press x 3 working sets

* As Heavy As Possible

**If you only know your Max for each of these lifts, then use approx 80%-90% for your working sets

CASHOUT:

3 sets
10 Candlestick
15 Kettlebell Side Bends (each side)
7 Kettlebell Goblet holds Cossack Squat (each leg)

Candlestick
Kettlebell Side Bend
Cossack Squat

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