3 Rounds
50 Double or Single Unders
20' HS Walk or 2 Wall Walks
10 GHD Sit Ups
GET POWERFUL
Push Press + Push Jerk + Split Jerk Every :90 for 12:00
1+1+1
GET FIT
3 Rounds
200m Run
15 Thrusters 75/55
15/12 Calorie Bike or Row
15 Push Ups
14 Min Cap
(WELLNESS WOD)
3 Rounds
200m Run
15 DB Thrusters (any weight) 200m Run
15 Push Ups
14 Min Cap
COMPETITORS EXTRA
AMRAP 2-2-2-3
10 Deadlift
Max Calorie Ski
BODYBUILDING WORKOUT
Routine 3b: Chest, Triceps & Abs
3-Way Super-set of:
- Barbell Flat Bench Press (4 x 8-12 reps)
- Bent over Tricep Extensions (4 x 8-12 reps)
- Ab-mat Situps (3 x 30 reps)
- Barbell Incline Bench Press (3 x 8-12 reps)
- Close-grip Barbell Bench Press (3x 8-12 reps)
- Cable Wood-choppers (3 x 10-15 reps per side)
- Flat Bench Dumbbell Pec Flys (7 x 8-12 reps)
- Cable Tricep Press-downs (7 x 8-12 reps)
- Reverse Crunches or GHDs (3 x 20-30 reps)