3 Rounds of:
12 Wallballs
8 Lateral Squats (4/side)
6 Burpees
Get Fit
5 Rounds of:
200m Run
10 Lateral Bar Burpees
5 Overhead Squats 155/105
1:00 Rest
16 Min Cap
(Wellness WOD)
5 Rounds of:
200m Run
10 Burpees
10 Overhead Squat 45/35
1:00 Rest
Get Strong
Back Squat
Every 3:00 for 9:00
10 Reps
Competitors Extra
For Time:
5 Rope Climbs
60 Box Jump Overs 24/20"
5 Rope Climbs
60 Pistols
5 Rope Climbs
14 Min Cap
ATHLETES NOTE:
On the Back Squats you get 3 sets of 10 to finish your session. Light-Moderate, Moderate-Heavy, Heavy Challenge. Think about choosing a weight you think you can hit for 8 on your final set, then see if you can grind the last 2 out.
BODYBUILDING WORKOUT
Routine 2a: Legs
- Barbell Back Squat (4 x 8-12 reps)
- Leg Press (4 x 8-12 reps)
- Hack Squat or Leg Extensions (7 x 8-12 reps)
- Straight-leg Deadlifts (4 x 8-12 reps)