3 Rounds of:
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks
GET FIT
AMRAP 13 of:
3 Rounds
60 Double-Unders
10 Thrusters 115/75
6 Ring Muscle Ups
-then-
Max Calorie Row in remaining time
(WELLNESS WOD)
AMRAP 13 of:
3 Rounds
100 Jump Rope Singles
10 DB Thrusters 35/25s
:20 Ring Support
then
Max Calories on Machine of Choice in remaining time
GET STRONG
Squat Clean 1RM Ladder
EMOM 10
1 Rep
COMPETITORS EXTRA
Every 4:00 for 20:00 250/200m Ski
20 Alternating Pistols
Max Legless Rope Climbs
COACHES NOTE:
The 3 rounds on the workout are designed to be done fast. Make sure each athlete has a WOD that allows them to finish well under 10 minutes. It might actually be equal triple to row time, and that's totally fine!
ATHLETES NOTE:
You can actually push the first part of the workout pretty hard to earn more time on the Rower. Even if you "blow up" a bit, you can always use the first minute on the row to go slow and recover while still earning calories.
BODYBUILDING WORKOUT
Routine 1b: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Reverse-Grip Barbell Curl (3 x 8-12 reps)
- Close-grip Dumbbell Bench Press (3 x 8-12 reps)
- Toes-2-Bar (3 x 20-30 reps)
- Standing Bicep Curls (3 x 8-12 reps)
- Standing Single-arm Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/Rope (7 x 8-12 reps)
- Cable Triceps Press-downs (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)