WOD:
#eyore
“full send friday”
90 Wall Ball (20/14)
30 Toes to Bar *Scale to Hanging Knee Raises
30 Chest to bar Pull-ups *Scale to Pullups, Ring Rows, or Bent over DB Rows
30 Deadlift (315/225) *Scale to 275/185lbs **Approx 60-65% of 1RM Deadlift if not at Rx
Competitor Time: 10 min
Time Cap: 15 minutes
STRENGTH:
#front squat
Build up to a Heavy Front Squat
CASHOUT:
3 sets
12 Barbell Front Rack Step Ups (6/6)
* This is for quality, not for load! Lightfoot touch on the way down.
OPTIONAL OLYMPIC LIFTING:
#Snatch:
Perform 10 singles within 90-95% of 1RM Snatch
* Rest 60-90 seconds between sets *
#Clean and Jerk
Perform 10 singles within 90-95% of 1RM C/J
* Rest 60-90 seconds between sets *
MAYHEM BODYBUILDING:
Shoulder press 5 sets of 10 Reps
Handstand Pushups – Complete 50 reps of kipping and 25 reps of strict in any rep fashion
Seated Double DB Press 3 sets of 10 Reps
GHD Hip Raise 5 sets: 20 reps; unloaded or holding a plate or DB
Weighted Hip Thrust 5 sets: 10 reps
