3 Rounds of:
100m Run
10 Jumping Lunges
5 Burpee Pull Ups
Get Fit
From 0:00-3:00 Complete:
20/15 Calorie Row
20 Wall Balls 20/14
15 Pull Ups
From 3:00-8:00 Complete:
40/30 Calorie Row
30 Wall Balls
15 Pull Ups
From 8:00-15:00 Complete:
60/45 Calorie Row
40 Wall Balls
15 Pull Ups
(Wellness WOD)
3 Rounds of:
30/25 Calorie Row
20 Wall Balls
10 Pull Up Variation
Get Powerful
Split Jerk
In 10:00 Establish a heavy single
Competitors Extra
AMRAP 8 of:
50' HS Walk
4 (50') Shuttle Runs
8 Shoulder to OH 155/105
ATHLETES NOTE:
You should have at least :30 rest following each working window. If not, you might not make it through the next round. Modify the reps back or grab a lighter WB and try to hammer the reps moving forward!
BODYBUILDING WORKOUT
Routine 1a: Biceps, Triceps, Abs and Calves
3-Way Super-set of:
- Barbell Curl (3 x 8-12 reps)
- Close-grip Barbell Bench Press (3 x 8-12 reps)
- Hanging Leg Raises (3 x 20-30 reps)
- Hammer Curl (3 x 8-12 reps)
- Seated 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/short Bar (7 x 8-12 reps)
- Cable Overhead Triceps Extension (7 x 8-12 reps)
- Standing Calf Raise (7 x 8-12 reps)