2 Rounds of:
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)
Get Fit
Every 2:00 for 32:00
250/200m Row (or Ski, Bike Erg - x2)
5 Back Squats
Alternate movements every 2:00 (8 sets each)
*Score is slowest interval **Score is 5RM
(Wellness WOD)
Every 2:00 for 32:00 250/200m Row (or Ski, Bike Erg - x2)
12 Goblet Squats 53/35
Alternate movements every 2:00 (8 sets each)
Competitors Extra
For Time:
100 Double-Unders
40 Pistols
40 TTB
100/30/30, 100/20/20, 100/10/10
16 Min Cap
ATHLETES NOTE:
Start reasonably light on the Back Squats. The first three sets can be a continuation of your warm up. Then you have a sneaky 5x5 built into the piece from there. On the Row, don't sprint the first couple rounds then fall apart. Gradually build your output as your legs get fired up from the heavy squats. The priming will work both ways today.
BODYBUILDING WORKOUT
Routine 3a: Chest, Triceps & Abs
3-Way Super-set of:
- DB Flat Bench Press (3 x 8-12 reps)
- Seated Tricep Press (3 x 8-12 reps)
- GHD Situps (3 x 20-30 reps)
- DB Incline Bench Press (3 x 8-12 reps)
- Close-grip Bench Press w/Dumbbell (3 x 8-12 reps)
- Cable Rope Crunches (3 x 20-30 reps)
- Cable Cross-over (7 x 8-12 reps)
- Cable OH Triceps Extension (7 x 8-12 reps)
- Oblique Hanging Leg Raises (3 x 10-15 reps per side)