WORKOUT OF THE DAY, SEPTEMBER 8TH 2021

WOD:

#sahara

4 Sets (1 set every 5 Minutes) *Time Cap each round around 4 min ish..


200m Run (200m Row or 400m Bike Erg) Rx+300m Run (300m Row or 600m Bike Erg)


20 Dumbbell Snatches (50/35) Rx+70/53lbs


100 Double Unders *Scale to 150 Singles

STRENGTH:

Back Squat:
4 reps @ 75%
4 reps @ 80%
4 reps @ 80%
4 reps @ 80%
* Rest as needed between sets *

Front Squat:
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%

CASHOUT:

1-3 sets:
:30 Weighted Chinese Plank
7 Banded Lunge Trunk Twist (Each Side)
20 GHD Sit-Up (OR 15 Weighted Hanging Knee Raises)

Weighted Chinese Plank
Banded Lunge Trunk Twist

MAYHEM BODYBUILDING: Do SOME, ALL or NONE.

Deadlifts 5 sets: 10 reps Build to moderate set of 10 reps

Barbell Romanian Deadlifts 5 sets: 10 reps

DB Walkthrough Lunge 4 sets: 10 reps (each side) Holding two dumbbells in the rack position or by the sides, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.

Standing Barbell Calf Raises 4 sets of 15-20 Reps

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