20 Calorie Bike/200m Run
15 Squat Jumps
10 Kipping Pull Ups
Get Fit
AMRAP 3 of:
20/16 Calorie Bike
20 Box Jump Overs 24/20"
Max Bar Muscle Ups
2:00 Rest, then,
AMRAP 4 of:
30/24 Calorie Bike
30 Box Jump Overs 24/20"
Max Bar Muscle Ups
2:00 Rest, then,
AMRAP 5 of:
40/32 Calorie Bike
40 Box Jump Overs 24/20"
Max Bar Muscle Ups
(Wellness WOD)
AMRAP 16 of:
20/16 Calorie Bike
20 Box Jumps 20"
15 Hand Release Push Ups
1:00 Rest
Get Strong
Front Rack Lunge Steps
Every 2:30 for 10:00 Complete 10 Steps
Competitors Extra
30 DB Deadlift 50/35s
15 Strict Pull Ups
30 DB Push Press
15 Strict Pull Ups
30 DB Front Squats
15 Strict Pull Ups
12 Min Cap
ATHLETES NOTE:
You can't take the first two movements of the workout easy and assume you'll have plenty of time for Bar Muscle Ups, because you won't. You're going to have to push a bit more than you think which will force you to complete your BMU under fatigue, which is a good thing to practice! If you're close to BMU, a jumping BMU or maybe banded might give you a similar stimulus depending on what your coach wants to see.
BODYBUILDING WORKOUT
Routine 2b: Legs
- Barbell Front Squat (4 x 8-12 reps)
- Weighted Lunges (4 x 8-12 reps)
- Hack Squat or Leg Extensions (4 x 8-12 reps)
- Leg Curls (7 x 8-12 reps)