3 Rounds of:
50 Double or Single Unders
20' HS Walk or 2 Wall Walks
10 Sit Ups
GET FIT
AMRAP 15 of:
6 Burpee Box Jump Overs 24/20"
4 50' Shuttles
4 Wall Walks
(WELLNESS WOD)
AMRAP 15 of:
6 Burpee Box Step Ups 20/16"
4 50' Shuttles
2 Wall Walks (scale ROM as needed)
GET STRONG
Strict Press
Every :30 for 4:00
1 Rep
then
6:00 to establish a 1RM
COMPETITORS EXTRA
2:00 Max KB Snatch 53/35
2:00 Max Ring Dips from Muscle Up
1:00 Max KB Snatch
1:00 Max Ring Dips from Muscle Up
:30 Max KB Snatch
:30 Max Ring Dips from Muscle Up
COACHES NOTE:
The most challenging part of this workout might be the set up. You need box space, floor space, AND wall space. If you want, you can make this a partner WOD - alternating complete movements throughout the 15:00 to save on space and equipment. It will also make transitions easier!
ATHLETES NOTE:
Use the every :30 reps to prime your pressing. Stay light-ish and fast with the barbell. Don't go for anything super heavy until the 6:00 window.
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)