3 Rounds
:20 Goblet Squat Hold
:20 Goblet Squats 1+1/4s
:20 Goblet Lunges
15 Hollow Rocks
GET FIT
With a 30:00 Running Clock
Complete the following:
From 0:00-6:00
400m Run
30 Wallballs 20/14
6 Squat Cleans 185/135
6:00-12:00
400m Run
25 Wallballs 20/14
5 Squat Cleans 185/135
12:00-18:00
400m Run
20 Wallballs 20/14
4 Squat Cleans 185/135
18:00-24:00
400m Run
15 Wallballs 20/14
3 Squat Cleans 185/135
24:00-30:00
400m Run
10 Wallballs
Max Squat Cleans 185/135
(WELLNESS WOD)
5 Rounds
2:00 on Machine of Choice
1:00 Wallballs (any weight)
1:00 KB Swings 35/26
1:00 Rest
COMPETITORS EXTRA
Front Squat
In 15:00 Establish a Heavy Double
COACHES NOTE:
If you're going to pick one thing to coach, I would suggest the concept behind cycling singles from the floor quickly. Set up, pull under fast, stand up, dump the bar and nearly follow it to the floor with your hands. The regrip and go again. Try to break the habit of athletes taking step back away from the bar between reps. Keep them engaged!
ATHLETES NOTE:
These should be treated as intervals today! You don't want to "redline" early - but pushing the pace from Run to big sets of WB is a must. Take a moment to compose yourself for some squat clean singles, but if you're feeling confident there, push that pace too! You'll earn a decent chunk of rest each window, especially as you get to later rounds. But recovery will be key as the final round will test your ability to move that bar under fatigue! Be smart when picking your working weight :)
BODYBUILDING WORKOUT
Routine 3a: Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD Situps (3 x 20-30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press w/Dumbbell (3 x 8-12 reps)
- Cable Rope Crunches (3 x 20-30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable OH Triceps Extension (7 x 8-12 reps)
- Oblique Hanging Leg Raises (3 x 10-15 reps per side)