2 Rounds of:
15 Calorie Row
15 Supermans
15 KB Sumo Deadlift
Get Fit
AMRAP 10 of:
42 Bar Facing Burpees
21 Deadlift 225/155
30 Bar Facing Burpees
15 Deadlift
18 Bar Facing Burpees
9 Deadlift
Max Bar Facing Burpees in Remaining Time
(Wellness WOD)
For Time
21 Bar Facing Burpees
21 Deadlift 135/95
15/15, 9/9
Get Strong
Deadlift
In 15:00 Complete: 5-5-5-5-5
Competitors Extra
Every 4:00 for 20:00
15/12 Calorie Ski
50' HS Walk
15/12 Calorie Ski
2 Legless Rope Climbs
ATHLETES NOTE:
When choosing a weight for the workout, you should feel confident that you COULD complete all 21 reps at that given weight UB. It doesn't mean you have to do that mid workout, but you want that prerequisite strength ability before DL under a ton of fatigue.
BODYBUILDING WORKOUT
Routine 1b: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Reverse-Grip Barbell Curl (3 x 8-12 reps)
- Close-grip Dumbbell Bench Press (3 x 8-12 reps)
- Toes-2-Bar (3 x 20-30 reps)
- Standing Bicep Curls (3 x 8-12 reps)
- Standing Single-arm Tricep Press (3 x 8-12 reps)
- Leg Press Calf Raise (3 x 8-12 reps)
- Slam-ball Crunches (3 x 20-30 reps)
- Standing Cable Biceps Curl w/Rope (7 x 8-12 reps)
- Cable Triceps Press-downs (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)