3 Rounds
30 KB Toe Taps
10 KB Taters
10 Push Ups
GET POWERFUL
Power Clean & Jerk
In 12:00 Complete
12 Reps @ 135/95
9 Reps @ 165/115
6 Reps @ 185/125
Find a Heavy Single in remaining time
GET FIT
AMRAP 12
15 Wallballs 20/14
3 Ring Muscle Ups
(WELLNESS WOD)
AMRAP 12
15 Wallballs (any weight)
10 Ring Rows
COMPETITORS EXTRA
AMRAP 10
25' HS Walk
4 Handstand Push Ups
10/8 Calorie Bike Erg
(Increase HSPU reps by 4 each round - 4,8,12,etc..)
COACHES NOTE:
The weights on the opening 27 reps can be whatever you/athletes need them to be. It's more like a primer and practice before putting some heavy weights on the bar. You could even just make it a slow/steady "Grace" then the 1RM for ease of the class.
ATHLETES NOTE:
The goals is to complete your gymnastics sets UB throughout the workout, which may or may not happen. But with that in mind you need to set yourself up for success by choosing movements/rep schemes you can perform and maintain. That might mean Bar MU or Pull Ups for some, which is fine!
BODYBUILDING WORKOUT
Routine 4b: Back, Calves
2-Way Super-set of:
- T-bar Row (4 x 8-12 reps)
- Standing Calf Raise (4 x 15-20 reps)
2-Way Super-set of:
- Lat Pull-down Narrow Grip (4 x 8-12 reps)
- Leg-press Calf Raise (7 x 15-20 reps, sets 1-4)
2-Way Super-set of:
- Seated Row Wide Grip (7 x 8-12 reps)
- Leg-press Calf Raise (sets 5-7)