2 Rounds
15 Calorie Row
15 Superman
15 KB Sumo Deadlift
GET STRONG
Deadlift
Every 2:00 for 12:00
5 Reps
T&G control each rep to the ground
GET FIT
Every 4:00 for 16:00
400/350m Row
16 S-DB Front Rack Lunges 50/35
4 Wall Walks
(WELLNESS WOD)
4 Rounds
400/350m Row
16 Alternating Lunges (bodyweight)
3 Wall Walks (can reduce ROM)
16 Min Cap
COMPETITORS EXTRA
For Time
200 Double Unders
40 GHD Sit Ups
40 Push Press 135/95
40 GHD Sit Ups
200 Double Unders
12 Min Cap
COACHES NOTE:
Try to encourage "fast/smooth transitions" from movement to movement on the metcon. The can pace the row, break the Lunges if necessary, and rest between WW as needed. But sometimes athletes need to be encouraged to hustle from point A to B, that can be a lesson in itself today! Give tips as to how you keep it moving!
ATHLETES NOTE:
To give you the best opportunity to go heavy in your last couple DL sets, really take your time on the first 2 sets. Stay light and focus on set up, tension throughout the rep, and your perfect bar path to and from the floor. Once your pattern is build and your body is warm, you'll be able to load up!
BODYBUILDING WORKOUT
Routine 2a: Legs
- Barbell Back Squat (4 x 8-12 reps)
- Leg Press (4 x 8-12 reps)
- Hack Squat or Leg Extensions (7 x 8-12 reps)
- Straight-leg Deadlifts (4 x 8-12 reps)