2 Rounds of:
10 Jumping Air Squats
10 Hang Squat Cleans (empty bar)
10 Shoulder Press (empty bar)
Get Fit
2 Rounds of:
100 Double-Unders
20 Single DB Push Press 50/35
10 Front Squats 185/125
Rest 2:00, then,
4 Rounds of:
50 Double-Unders
10 Single DB Push Press 50/35
5 Front Squats 185/125
18 Min Cap
(Wellness WOD)
6 Rounds of:
60 Single-Unders
10 S-DB Push Press 35/20
10 Goblet Squats 35/20
Get Strong
Back Squat
In 12:00 Establish a Heavy Triple
Competitors Extra
For Time:
2000m Bike
30 Air Squats
10 Ring Dips*
60 Air Squats
20 Ring Dips*
90 Air Squats
30 Ring Dips*
15 Min Cap
*Ring Dips must be performed at the top of a Muscle Up
ATHLETES NOTE:
After the workout your squat will be good to go for the Back Squats. Hit 5-6 heavy-ish sets in the 12 minutes. This workout might set some of you up for a new 3RM today...
BODYBUILDING WORKOUT
Routine 6b: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)