2 Rounds of:
:20 HS Hold
10 Empty Bar Strict Press
20 Hollow Rocks
10 Muscle Cleans
Get Fit
Every 3:00 for 15:00
200m Run
10 T&G Clean and Jerk 95/65
10 Box Jump Overs 24/20"
(Wellness WOD)
AMRAP 15 of:
200m Run
15 KB Swings 35/26
10 Box Jump Overs 20"
Get Strong
Push Press
In 12:00 Complete: 10-10-5-5-3-3
Competitors Extra
AMRAP 12
50' OH DB Walking Lunges 50/35*
12 UB Chest to Bar Pull Ups
*Switch working arms every 25'
ATHLETES NOTE:
When it comes to T&G reps, you want to move the bar well first, then start to move it fast. The goal is to complete all 10 reps in one set, but if you hang out too long the time under tension and grip will get harder than actually moving the barbell itself.
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)