Warm Up
3 Rounds of:
:20 High Knees
:20 Butt Kicks
:20 Leg Swings
5 Burpees
Get Fit
For Time:
10 Hang Power Cleans 115/75
10 Front Squats 115/75
10 Chest to Bar Pull Ups
1:00 Rest, then,
15 Hang Power Cleans
15 Front Squats
15 Chest to Bar Pull Ups
1:00 Rest, then,
20 Hang Power Cleans
20 Front Squats
20 Chest to Bar Pull Ups
15 Min Cap
(Wellness WOD)
For Time:
9 DB Power Cleans 35/20s
9 DB Front Squats 35/20s
9 Pull Up Variation
1:00 Rest, then,
12 DB Power Cleans
12 DB Front Squats
12 Pull Up Variation
1:00 Rest, then,
15 DB Power Cleans
15 DB Front Squats
15 Pull Up Variation
Get Strong
Front Squat
Every :90 for 6:00
2 Reps w/ :02 pause
EMOM 5
1 Rep w/ :02 pause
Competitors Extra
6 Rounds (or less) of:
400m Run
20 Burpees
2:00 Rest
ATHLETES NOTE:
The Power Cleans are from the hang to encourage bigger sets! There is a little rest between rounds when you would come back around for the barbell. So if you are feeling ambitious today, hang on to the bar for a bit and see where that takes you. Otherwise, just plan breaks every 5 reps or so to keep the heart rate in control.
BODYBUILDING WORKOUT
Routine 6a: 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)