AMRAP 4 of:
100m Run
8 Burpees to a Plate
8 Plate Ground to Overhead
Get Fit
For Time:
20 Burpee Box Jumps 24/20"
30 S-DB Back Rack Lunge Steps 50/35
25 Sit Ups
20 Burpee Box Jumps
30 S-DB Front Rack Lunge Steps
25 Sit Ups
20 Burpee Box Jumps
30 S-DB Overhead Lunge Steps
25 Sit Ups
20 Min Cap
(Wellness WOD)
3 Rounds of:
20 Burpees
30 Lunge Steps
25 Sit Ups
Get Strong
Back Rack Reverse Lunges
Every 2:30 for 10:00
10 Alternating Back Rack Reverse Lunges; Build across sets
Competitors Extra
5 Rounds of:
30/24 Calorie Bike
:30 Freestanding HS Hold
:90 Rest
ATHLETES NOTE:
On the heavy lunges to follow the workout, step back and control your knee slowly to the ground. Don't go so heavy that you have to rush and "bounce" your knee off the floor. Also try to get a full grip on the Barbell and pull down so that your forearms are in line with your torso.
BODYBUILDING WORKOUT
Routine 3b: Chest, Triceps & Abs
3-Way Super-set of:
- Barbell Flat Bench Press (4 x 8-12 reps)
- Bent over Tricep Extensions (4 x 8-12 reps)
- Ab-mat Situps (4 x 30 reps)
- Barbell Incline Bench Press (4 x 8-12 reps)
- Close-grip Barbell Bench Press (4 x 8-12 reps)
- Cable Wood-choppers (4 x 10-15 reps per side)
- Flat Bench Dumbbell Pec Flys (7 x 8-12 reps)
- Cable Tricep Press-downs (7 x 8-12 reps)
- Reverse Crunches (3 x 20-30 reps)