2 Rounds of:
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg
GET STRONG
Sumo Deadlift
In 12:00 Complete 5-5-5-5-5
GET FIT
For Time:
30/24 Calorie on Machine of Choice
1 Round of "DT" 155/105
30 Bar Facing Burpees
1 Round of "DT"
10 Wall Walks
1 Rounds of "DT"
14 Min Cap
*1 Round of DT = 12 Deadlifts (155/105 lb) · 9 Hang Power Cleans (155/105 lb) · 6 Push Jerks (155/105 lb)
(WELLNESS WOD)
For Time
30/24 Calorie on Machine of Choice
30 DB Sumo Deadlifts 35/20s
20 Burpees
20 DB Hang Cleans 35/20s
10 Wall Walks
10 DB Push Press 35/20s
14 Min Cap
COMPETITORS EXTRA
For Time
1600m Run
3:00 Rest
1200m Run
2:00 Rest
800m Run
1:00 Run
400m Run
26 Min Cap
COACHES NOTE:
We are exposing athletes to the Sumo DL during the lifting portion today. The more we mix up their strength stimulus the more opportunity they have to grow. Light and perfect is better for those who are not confident.
ATHLETES NOTE:
FYI 1 Rounds of "DT" = 12 DL, 9 Hang Power Clean, 6 Sh to OH.
You should choose whether your focus is barbell cycling, or you're putting the emphasis on the other movements each round. You shouldn't try to fly through both - each "focus" will require a different strategy. (holding on to the bar vs. breaking a bunch to stay fresh)
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)