3 Rounds of:
12 Wallballs
8 Lateral Squats (4/side)
6 Burpees
GET FIT
5 Rounds of:
50 Double-unders
10 Thrusters 95/65
5 Bar Muscle Ups
12 Min Cap
(WELLNESS WOD)
5 Rounds of:
50 Single-unders
10 DB Thrusters 35/20s
5 Strict Pull Ups or Ring Rows
GET STRONG
Front Squat
In 12:00 Complete 3-3-3-3-3-3
Build across sets
COMPETITORS EXTRA
EMOM 8 of:
Calories on Echo/AAB (:40 on/:20 rest)
Parallette HSPU (:40 on/:20 rest)
*Alternate movements OTM
COACHES NOTE:
Try to get athletes built to a working weight on the FS before they start their first triple on the clock. All 6 sets should be moderate to heavy, the warming up will be done in the piece prior.
ATHLETES NOTE:
The challenge in the Metcon is "how long can you go unbroken?" This requires you to stay relaxed yet focused on the DU, smooth transition to the Thruster Bar, and have decent capacity and skill in the rep scheme or even movement in the gymnastics portion. Many of you might be doing a modified BMU or 2x Pull Up variation, and that's okay!
BODYBUILDING WORKOUT
Routine 6b: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)