3 Rounds of:
20 Air Squats
10 Push Ups
50 Single-Unders
Get Fit
Open WOD 17.5
10 Rounds of:
9 Thrusters 95/65
35 Double-Unders
15 Min Cap
(Wellness WOD)
10 Rounds of:
9 DB Thrusters (light)
35 Single-Unders
Get Strong
Bench Press
Every 3:00 for 15:00
5 Reps
Competitors Extra
Every 2:00 until failure
10/8 Calorie Row
5 Ring Muscle Ups*
*Add 1 Muscle Up per round
20 Min Cap
ATHLETES NOTE:
For those of you not going UB on the Thrusters today, the best workout flow seems to be UB Double Unders (if possible) then an immediate transition to the barbell for 4-5 quick reps. Drop the bar and take your rest at that point. Then when you're ready finish the Thruster set and transition immediately back to the rope. This strategy keeps your legs and shoulder from blowing up with the 9 reps over and over.
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)