WORKOUT OF THE DAY, OCTOBER 24TH 2022

WOD:

#monday grind

3 Rounds

4-3-2-1 Burpee Box Jump Over 24/20″

Hang Squat Snatch (135/95) [115/75] Rx+155/105lbs *Scale to Hang Power Snatch OR DB Snatch 70/53lbs

2:00 Rest

14 Min Total Cap

STRENGTH:

#Power Snatch

3 Rounds

2:00 on 2:00 off

Max Reps @ 60%, 65%, 70%

Drop and reset

FINISHER:

For Time (8 min Cap)

200m KB/DB Farmers Carry 50/35s

1000m Bike Erg *500/400 Row or Ski; 400m Run

200′ KB/DB Front Rack Walking Lunge Steps 50/35 *200ft is approx 64 Alternating Lunges

BODYBUILDING:

Bench Press 5 sets of 10

Alt. DB Incline Bench + Double DB Incline Bench  4 sets of 8 (R,L, Double =1)

Cutter Press 4 sets of 15-20

Incline DB Fly 4 sets of 12

Barbell Skull Crushers 3 sets of 10

Single Arm Standing Tricep Extension w/ band 4 sets of 12

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