3 Rounds of:
50 Double or Single Unders
20' HS Walk or 2 Wall Walks
10 Sit Ups
QUALITY TIME
Wall Walk Efficiency (see coaches note)
GET FIT
5 Rounds of:
20/15 Calorie Echo/AAB (or other machine)
5 Wall Walk
20 KB Swings 53/35
30 Min Cap
*Work in a 1:00 on 1:00 off fashion until all 5 rounds are complete or time cap
(WELLNESS WOD)
5 Rounds of:
15/12 Calories on machine of choice
3 Wall Walk (can used Open scaled standard)
15 KB Swings 35/26
*Work in a 1:00 on 1:00 off fashion until all 5 rounds are complete or time cap
COMPETITORS EXTRA
Back Squat
Every :90 for 15:00
1 Rep
Build weight throughout
COACHES NOTE:
On the Wall Walks there are a few simple things you can teach to improve your athletes almost immediately. First, after laying on the ground go up to your hands and knees. From that position reach your feet up on to the Wall. Once you're ready to walk, lead with your "weak hand" leaving your strong side pressing into the ground. Then focus on taking as few steps as possible to get back to the line. As soon as your second hand taps the line immediately reach that hand back out far and walk to the ground in as few steps and as fast as possible.
ATHLETES NOTE:
You can push the intensity in the workout a little more than your normally would for a 5 rounder. The rest breaks will allow you to move fast for a minute before taking that break. Just keep your pace under a "sprint" type feel and you'll be good to go!
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)