Steady through
30' HS Walk
12 Clean High Pulls
30' HS Walk
10 Muscle Clean
30' HS Walk
8 Hang Clean from mid shin
Optional: add light weight each movement
GET POWERFUL
Power Clean (T&G)
Every 2:00 for 10:00
5-4-4-3-3
GET FIT
AMRAP 18
Climb the Ladder
10 Calorie Row (or 100m Run)
25' DB Front Rack Lunge 50/35s
30 Double Unders
20/50'/60, 30/75'/90, 40/100'/120, 50/125'/150
(WELLNESS WOD)
AMRAP 18
20/16 Calories on Machine of Choice
20 Alternating Lunges (bodyweight)
40 Jump Rope Single Unders
COMPETITORS EXTRA
"Amanda"
9-7-5
Ring Muscle Ups
Squat Snatch 135/95
8 Min Cap
COACHES NOTE:
If the Rowers or machines become a logistical issue, you can easily switch in 100m worth of running for every 10 Calories rowed. They can be complete like long shuttles out and back. Sometimes that can be more fun than running the longer distances. The Lunges can also be "in place" if needed. 8 Steps per 25'.
ATHLETES NOTE:
The Power Cleans today can be a mix of technique work and moving heavy enough weight to prime yourself for the workout to follow. Don't stress about high percentages or PR attempts.
BODYBUILDING WORKOUT
Routine 4b: Back, Calves
2-Way Super-set of:
- T-bar Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down Narrow 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 Wide Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)