2 Rounds
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
GET STRONG
Back Squat
8:00 to complete
10-10-10
then
10:00 to establish a heavy triple
GET FIT
For Time
30 Back Squats 135/95
30 Bar Facing Burpees
20 Front Squats 135/95
20 Bar Facing Burpees
10 Overhead Squat 135/95
10 Bar Facing Burpees
10 Min Cap
(WELLNESS WOD)
AMRAP 10
10 Front Squats 95/65
10 Bar Facing Burpees
COMPETITORS EXTRA
6 Rounds
:30 on :30 off
Max Toes to Bar
Max Strict HSPU
COACHES NOTE:
The metcon is designed to be fast and furious even on the 30s. Squats should be completed in two sets or less per variation. Don't be afraid to scale athletes back to help them bring intensity up! The heavy stuff was done in the lifting portion. Time to move!
ATHLETES NOTE:
Treat the 3x10 squats as quality range of motion work and a primer for your body to take a few shots at the heavy triples to follow. Don't burn your legs out in the first couple sets of 10!
BODYBUILDING WORKOUT
Routine 5b: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Arnold Press (3 x 8-12)
- Strict Chin-ups (3 x 8-12 reps)
- Wheel of Pain (3 x 30 reps)
- Dumbbell Reverse Flys (3 x 8-12 reps per arm)
- Dumbbell Concentration Curls (3 x 8-12 reps per arm)
- Oblique Leg Raises (3 x 20 reps)
- Snatch-grip High Pulls (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- GHD Situps (4 x 20 reps)