2 Rounds of:
30' HS Walk or :20 HS Hold
20 Empty Bar Strict Press
30 Hollow Rocks
20 Empty Bar Push Press
GET POWERFUL
Split Jerk
In 12:00 Establish a Heavy Single
GET FIT
AMRAP 15 of:
8 50' Shuttle Run (25' down and back)
10 Shoulder to OH 135/95
1 Max Set of Bar Muscle Ups
Score is total BMU
(WELLNESS WOD)
AMRAP 15 of:
8 Shuttle Runs
10 DB Push Press (UB sets)
10 Ring Rows
COMPETITORS EXTRA
AMRAP 2 of:
3 Handstand Push Ups
3 Deadlift 225/155
6/6, 9/9, etc..
3:00 Rest
AMRAP 2 of:
2 Strict HSPU
2 Deadlift 275/185
4/4, 6/6, etc..
3:00 Rest
AMRAP 2 of:
1 Strict Deficit HSPU 4/3"
1 Deadlift 315/215
2/2, 3/3, etc..
COACHES NOTE:
If space doesn't allow for big groups to complete shuttle runs just change it to 100m Run instead. Bar Muscle Ups can be switched to Strict Pull Ups, or even Burpee Pull Ups (if given a fixed set per round).
ATHLETES NOTE:
While building to the single Jerk (out of the rack), cycle a few doubles and triples at moderate weight to get really warm. If you build too fast you'll end up missing a lift you might otherwise hit with a bit more volume.
BODYBUILDING WORKOUT
Routine 2b: Legs
- Barbell Front Squat (4 x 8-12 reps)
- Weighted Lunges (4 x 8-12 reps)
- Hack Squat or Leg Extensions (4 x 8-12 reps)
- Leg Curls (7 x 8-12 reps)