2 Rounds of:
30' Double DB Front Rack Lunge
10 Double DB Power Clean
10 Double DB Front Squat
Rest as needed
GET FIT
15 Rounds of:
5 Toes to Bar
10 Wallballs 20/14
16 Min Cap
(WELLNESS WOD)
10 Rounds of:
5 Hanging Knee Raises
10 Wallballs 14/10
16 Min Cap
GET POWERFUL
Clean & Jerk
In 13:00 establish a Heavy Single
COMPETITORS EXTRA 50-40-30-20-10 Calorie Row
25-50-75-100-125 Double Unders
15 Min Cap
COACHES NOTE:
You can start the Clean and Jerks shortly after the workout is complete and give as much time as you would like within the class period. 13:00 of working time means they probably need 5:00 of prep to get going post wod.
ATHLETES NOTE:
The goal of the workout is to complete each set UB for all 10 rounds. This might mean you need to adjust your movement and/or standards to a simpler option like Knees to elbows, lighter WB, etc... Thanks okay!
BODYBUILDING WORKOUT
Routine 5a: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Wheel of Pain (3 x 20-30 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- Reverse Crunches (3 x 20 reps)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)