2 Rounds of:
10 Light Good Mornings w/ :03 decent
20 Lunges
20 Glute Bridge On Floor
GET FIT
400m Run
21 Deadlifts 225/155
:30 Rest
400m Run
15 Deadlifts
:30 Rest
400m Run
9 Deadlifts
12 Min Cap
(WELLNESS WOD)
3 Rounds of:
400m Run
15 Deadlift 95/65
GET STRONG
Deficit Deadlift 1-2" Every :90 for 12:00
3 Reps
COMPETITORS EXTRA
For Time:
2:00 on 1:00 off*
12 GHD Sit Ups
25' HS Walk
Max Distance Ski
*Continue until 2000/1800m is completed Start over on the GHDs at the start of each round
30 Min Cap
COACHES NOTE:
On the strength portion, the deficit is optional for those athletes who might be slightly more advanced or have great positional awareness and mobility. Otherwise some normal "heavy-ish" triples can be fine for most.
ATHLETES NOTE:
Run hard, but take an extra second before picking up the DL bar. You should be able to complete your reps in 2 sets or less each time. If it will take you more than that, than you've gone too heavy! Also, absolutely no bouncing the barbell at any point today. You should have control of the bar throughout in both the metcon and strength piece.
BODYBUILDING WORKOUT
Routine 5a: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Shoulder Press (3 x 8-12)
- Barbell Curl (3 x 8-12 reps)
- Wheel of Pain (3 x 20-30 reps)
- Alternating DB Front Raise (3 x 8-12 reps per arm)
- Alternating Incline DB Biceps Curl (3 x 8-12 reps per arm)
- Reverse Crunches (3 x 20 reps)
- DB Lateral Raise (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)