2 Rounds of:
10 Light Good Mornings w/ :03 decent
20 Lunges
20 Glute Bridge On Floor
GET STRONG
Every :90 for 15:00
10 Back Rack Reverse Lunge Steps
10 Double DB Arnold Press
Alternate movements each :90 window
GET FIT
Open WOD 22.2
1-10-1
Deadlift 225/155
Bar Facing Burpees
10 Min Cap
(WELLNESS WOD)
For Time
1-10-1
KB Swing 53/35 (or less)
Burpees
10 Min Cap
COMPETITORS EXTRA
Every 4:00 for 20:00
200m Run
15 Chest to Bar
200m Run
15 Toes to Bar
COACHES NOTE:
It might be easiest to have athletes of similar strength pair up for the lifting portion. They can alternate between their DBs and Rack for the two lifts. KBs can also be used for Arnold Press if there's not enough DBs. Or just switch it to Z-Press.
ATHLETES NOTE:
If you completed this workout in the Open last year, check your results and try to remember what went well (and what didn't). Make a plan to get the most out of this workout and see if you've improved over the past year.
BODYBUILDING WORKOUT
Routine 2b: Legs
- Barbell Front Squat (4 x 8-12 reps)
- Weighted Lunges (4 x 8-12 reps)
- Hack Squat or Leg Extensions (4 x 8-12 reps)
- Leg Curls (7 x 8-12 reps)