2 Rounds of:
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 Push Ups
GET STRONG
Bench Press
In 12:00 Complete 10-10-10-10
GET FIT
Every 4:00 for 16:00
400m Run
Then Climb the Ladder
2 Box Jump Overs 24/20"
2 Alternating DB Snatch 50/35
4/4, 6/6, etc...
At the start of each round, run the 400m then continue the AMRAP where you left off the round prior
(WELLNESS WOD)
4 Rounds
200m Run
16 Box Jump Overs 20/16"
16 Alternating DB Snatch 35/20
COMPETITORS EXTRA
For Time:
15 Sandbag to Shoulder 150/100
30 Ring Dips
15 Sandbag to Shoulder
7 Min Cap
COACHES NOTE:
We typically prescribe a "press width" for the grip on Bench Press. Starting about a thumb length from the knurling and then slight adjustments from there. Avoid letting athletes flair their elbows outward. This has the best carry over and functionality to other movements we perform regularly.
ATHLETES NOTE:
Use the Open Standards on both the BJO (step off the back side) and the DB Snatch (DB over center of body fully locked out).
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)