3 Rounds of:
30 KB Toe Taps
10 KB Taters
10 Push Ups
GET STRONG
Front Squat
In 14:00 Complete 5-5-5-5-5-5
GET FIT
AMRAP 18 of:
30 Double-Unders
25' HS Walk
9 Thrusters 95/65
(WELLNESS WOD)
AMRAP 18 of:
50 Single-Unders
25' Bear Crawl
7 DB Thrusters 35/20s
COMPETITORS EXTRA
AMRAP :90
Sets of 5 HSPU
:90 Rest
AMRAP :90
Sets of 4 Strict HSPU
:90 Rest
AMRAP :90
Sets of 3 Strict HSPU w/ 4/3" deficit
COACHES NOTE:
We know HS Walk can be a logistical nightmare and a tough skill to teach in a class setting. But without exposure to progressions or HS options, your athletes will never get there. Today I suggest just giving those who can operate upside down the 25' OR 3 attempts to gain that distance, whichever comes first. Also, HS Hold or a Wall Climb is obviously a simple modification to give everyone a similar stimulus. Even a bear crawl can work too!
ATHLETES NOTE:
If you were setting a goal for the workout, it might be to stay unbroken on each movement while staying very "relaxed" on your transitions. This will help keep you moving well and your heart rate in control. You can of course break things up as needed, but try to at least pick one movement that you'll stay tough on the entire time.
BODYBUILDING WORKOUT
Routine 4a: Back, Calves
2-Way Super-set of:
- Bent-over Barbell Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down Wide Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
2-Way Super-set of:
- Seated Row Narrow Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)