2 Rounds of:
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
:15 HS Hold
Quality Time
HS Walk Progression
Get Fit
10 Rounds of:
12/10 Calorie Row
25' HS Walk
1:00 Rest
25 Min Cap
(Wellness WOD)
10 Rounds of:
10 Calorie Row
2 Wall Walks (no rest)
Competitors Extra
DB Seated Strict Press
Every 2:00 for 10:00
1 Max Unbroken Set
Reps should fall between 12-20 Adjust DB weight as needed
ATHLETES NOTE:
HS Walks can seem intimidating, but unless you give it a real shot, the progress won't come. Even just a step or two at a time towards the wall will build your capacity over time! Treat today like a skill day.
BODYBUILDING WORKOUT
Routine 5b: Shoulder & Biceps & Abs
3-Way Super-set of:
- Seated DB Arnold Press (3 x 8-12)
- Strict Chin-ups (3 x 8-12 reps)
- Wheel of Pain (3 x 30 reps)
- Dumbbell Reverse Flys (3 x 8-12 reps per arm)
- Dumbbell Concentration Curls (3 x 8-12 reps per arm)
- Oblique Leg Raises (3 x 20 reps)
- Snatch-grip High Pulls (7 x 8-12 reps)
- Standing Biceps Cable Curl (7 x 8-12 reps)
- GHD Situps (4 x 20 reps)