2 Rounds of:
15 Calorie Row
15 Superman
15 Air Squats
GET FIT
For Time:
1500m Row
30 Goblet Squats 53/35
:30 L-Sit Hold or Ring Support Hold
2:00 Rest
1000m Row
20 Goblet Squats
:30 L-Sit or RSH
2:00 Rest
500m Row
10 Goblet Squats
:30 L-Sit Hold or RSH
You can accumulate the :30 L-Sit in as many attempts as needed
24 Min Cap
(WELLNESS WOD)
For Time:
1200m Row
30 Air Squats
:30 Tall Plank Hold
2:00 Rest
800m Row
30 Air Squats
:30 Tall Plank Hold
2:00 Rest
400m Row
30 Air Squats
:30 Tall Plank Hold
QUALITY TIME
Pendlay Row
Every :90 for 6:00
10 Reps
COMPETITORS EXTRA
Glute-Ham Raises 5x5
and
S-DB Arnold Press 5x8 / arm
COACHES NOTE:
The biggest focus on class should be on the different "Holds" available during the workouts. L-Sits can be on parallettes, rings, or hanging from a bar. Ring Supports can have assistance by picking one leg up at a time for newer athletes.
ATHLETES NOTE:
You can push or cruise as you see fit today. If you decided to challenge yourself on the Rower, the Squats will automatically become harder as well, and so will your chosen gymnastics hold. Consider building the intensity and pace as the distance drops each round.
BODYBUILDING WORKOUT
Routine 3a: Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD Situps (3 x 20-30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press w/Dumbbell (3 x 8-12 reps)
- Cable Rope Crunches (3 x 20-30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable OH Triceps Extension (7 x 8-12 reps)
- Oblique Hanging Leg Raises (3 x 10-15 reps per side)