2 Rounds of:
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 HSPU (strict then kipping)
GET POWERFUL:
Push Press Establish a Heavy Triple
10 Min Cap
GET FIT:
"Jack"
AMRAP 20
10 Push Press 115/75
10 KB Swings 53/35
10 Box Jumps 24/20"
COMPETITORS EXTRA:
AMRAP 4
Climb the Ladder
1 50' Shuttle Run (25' out and back)
10 Double-Unders
2 Shuttle Runs
20 Double-Unders
3/30, 4/40, 5/50, etc...
COACHES NOTE:
Depending on how the athletes are feeling, you could have them build to a heavy triple or just use the strength as a primer for the metcon. Touch on key points of performance such as bar finishing over the midline, short dip/drive, and keeping the torso vertical.
ATHLETES NOTE:
"Jack" is one of the best benchmark Hero WODs. It's a real test of capacity, but just takes steady moving. There is no point of urgency. Make sure you hold yourself to HIGH movement standards on all three movements. It's easy to get sloppy here, don't let it happen.
Bodybuilding Workout: Calves, Quads and Hamstrings
- Standing Calf Raises – 4 sets x 20-30 reps
- Back Squats – 3 sets x 8-10 reps
- Leg Press Calf Raises – 4 sets x 20-30 reps
- Hack Squats – 3 sets x 8-10 reps
- Stiff-Leg Deadlifts – 3 sets x 8-10 reps
- Leg Presses FST-7 – 7 sets x 8-10 reps
- Prone Leg Curls w/band FST-7 – 7 sets x 8-10 reps