2 Rounds of:
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
GET STRONG
Front Squat
In 16:00 Complete 3-3-3-2-2-2-1-1
GET FIT
For Time:
15 Thrusters 95/65
50/40 Calorie Row
15 Thrusters
50 DB Box Step Ups 24/20" 50/35
15 Thrusters
12 Min Cap
(WELLNESS WOD)
For Time
15 DB Thrusters 35/20s
30/24 Calorie on Machine of Choice
15 DB Thrusters
30 DB Box Step Ups 20/16" 35/20
15 DB Thrusters
COMPETITORS EXTRA
5 Rounds of:
:30 on :30 off
Max Strict HSPU
Max Pull Ups
COACHES NOTE:
Big emphasis on Front Squats today. Try to give coaching tips on the Front Rack, midline bracing, weight in middle of feet, etc... On the workout, encourage athlete pick a Thruster weight for UB sets and grind through the Row and Step Ups.
ATHLETES NOTE:
Hit light to moderate sets on the triples, heavy-ish doubles, and give yourself a challenge on the singles if you're feeling good today! Carry over moving that big weight to explosive thrusters in the metcon.
BODYBUILDING WORKOUT
Routine 1a: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Barbell Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 20-30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated 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/short Bar (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)