Steady through
:30 HS Hold
12 Clean High Pulls
:30 HS Hold
10 Muscle Clean
:30 HS Hold
8 Hang Clean from mid shin
GET FIT
AMRAP 16 of:
15-30-45
Wall Balls 20/14
10 Box Jump Overs 24/20"
Calorie Row*
*On the Last round, continue on the Rower for Max Calories until time expires
(WELLNESS WOD)
AMRAP 16 of:
15-30-45
Wall Balls (any weight)
Box Jumps 20/16"
Calorie Row*
*On the Last round, continue on the Rower for Max Calories until time expires
GET STRONG
Clean & Jerk Complex
Every 2:00 for 14:00
Power Clean + 2 Jerks
COMPETITORS EXTRA
3 Rounds
25' Double DB OH Lunge Steps 50/35s
1 Legless Rope Climb
3:00 Rest
2 Rounds
50' Double DB Front Rack Lunge Steps 50/35s
3 Rope Climbs
12 Min Cap
COACHES NOTE:
Have athletes in both versions step off the Box on each rep like the past Open standard. The AMRAP only applies to the final Row if athletes make it beyond the 45, they just keep going. Otherwise, many will get capped out somewhere in the last round, which is fine!
ATHLETES NOTE:
Workouts with an ascending rep scheme can be difficult to navigate. You feel so good early on then fatigue sets in as the reps go up. It can get ugly fast, unless you pace! Don't be afraid to break the WB or even the BJO sets up with short breaks to keep your heart rate in control and legs in working order.
BODYBUILDING WORKOUT
Routine 6b: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)