2 Rounds of:
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 HSPU (strict then kipping)
GET FIT
1:00 on 1:00 off until completion
10-20-30 reps of:
Calories on Bike/Row/Ski
Box Jumps 24/20"
Burpee Pull Ups
28 Min Cap
(WELLNESS WOD)
1:00 on 1:00 off until completion
10-20-30 reps of:
Calories on Machine of choice
Burpee to 6" Target
Ring Row
28 Min Cap
COMPETITORS EXTRA
For Time:
"Randy Three Ways"
25 Power Snatch 75/55
25 R-Arm DB Snatch 70/50
25 L-Arm DB Snatch 70/50
6 Min Cap
COACHES NOTE:
IF you happen to have a class of experience athletes and you want to try and do both the Get Fit piece followed by the Comp Extra as a "finisher" of sorts, you can probably get away with it considering there is no strength piece today. Otherwise, spend some more time going over the finer points of the Box Jump and/or Burpee Pull Ups. You can always do some cool down stretching post wod as well.
ATHLETES NOTE:
Even though these are intervals, you shouldn't be sprinting at any point - as 1:00 of rest will not recover you for the next round. Instead try to hold a challenging pace throughout, using the entire 1:00 of work in each round.
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)