WOD:
#masters/teens games event 4 (Cap 20 min)
For time:
50/40 Calorie Bike erg, Row, or Ski Erg (35/28 Cal Assault Bike)
40 Weighted Ab Mat Sit Ups (20/14lb Ball) Rx+GHD Sit Ups
30 Dumbbell Squats (2×50/2×35)
20 Hand Release Pushups Rx+50’ Handstand walk
30 DB Alternating Lunges (50/35lbs) Rx+ 20 Front Squats (185/125)
20 Hand Release Pushups Rx+50’ Handstand walk
STRENGTH:
Front Squat:
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
* Rx+Superset with 5 Jumping squats straight into 50m Sled Push Sprint
Back Squat:
4 reps @ 70%
4 reps @ 75%
4 reps @ 80%
4 reps @ 85%
* Rest as needed between sets *
CASHOUT:
2-3 sets:
10 Med ball hand to foot V- ups
45-sec Front Hold Weighted Back Extension Hold
10 Med Ball Rotational Throws (each side)
10 Stiff-Legged Deadlift
Med Ball V-Ups
Back Extension Hold
Med Ball Rotational Throws
Stiff leg Deadlift
MAYHEM BODYBUILDING:
Deadlifts 5 sets of 10
Elevated Heel Goblet Squat for load:
4 sets of 12-15 reps
Elevated Toe Double DB Romanian Deadlift 4 sets: 12-15 reps
*Build to a moderate weight, stay the same or build across
