2 Rounds
30' HS Walk or :20 HS Hold
20 Empty Bar Strict Press
30 Hollow Rocks
20 Empty Bar Push Press
GET STRONG
Push Press
In 12:00 establish a Heavy Double
GET FIT
9-7-5
Front Squat 205/145
Shoulder to OH 205/145
Rest 2:00
21-15-9
Front Squat 115/75
Shoulder to OH 115/75
15 Min Total Cap
(WELLNESS WOD)
For Time
30-20-10
DB Front Squats 35/20s
DB Push Press 35/20s
COMPETITORS EXTRA
Every 4:00 for 12:00
400m Run
15 Strict HSPU
Max Wallballs 20/14
COACHES NOTE:
The biggest coaching point for today should be the dip/drive into FULL hip extension before the press begins. Many athletes try to press early and then cannot move the weights they should.
ATHLETES NOTE:
During the metcon, the barbell comes from the floor. You should be able to grab a "handful" of reps every time you pick the bar up. If you think you'll end up at singles or doubles at any point, it's way too heavy. Choose a challenging weight you can hang on to.
BODYBUILDING WORKOUT
Routine 5b: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Arnold Press (3 x 8-12)
- Strict Chin-ups (3 x 8-12 reps)
- Wheel of Pain (3 x 30 reps)
- Dumbbell Reverse Flys (3 x 8-12 reps per arm)
- Dumbbell Concentration Curls (3 x 8-12 reps per arm)
- Oblique Leg Raises (3 x 20 reps)
- Snatch-grip High Pulls (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- GHD Situps (4 x 20 reps)