WORKOUT OF THE DAY, SEPTEMBER 15TH 2021

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


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