Front Squat
In 14:00 establish a 1RM
Metcon:
30 Sit-ups
40 Pull-ups
120 Wall-balls 20/14
40 Pull-ups
30 Sit-ups
14 Min Cap
COMPETITORS EXTRA:
For Time
50 Ring Muscle Ups
50 Front Squats (@70% of today's 1RM)
Partition as needed 18 Min Cap
ATHLETES NOTE:
You might consider sticking to sets of 5/10s on the Pull Ups and 10/15s on the Wallballs simply to allow yourself to keep moving. If you take too big of a chunk on any of those movements, it may hurt your overall output across the entire piece.
Bodybuilding Workout: (Abs, Shoulders and Traps)
- Hanging Leg Raises – 4 sets x 30 reps
- Cable Rope Crunches – 4 sets x 30 reps
- Dumbbell Shoulder Presses – 4 sets x 8-10 reps
- Reverse Crunches – 4 sets x 30 reps
- Prone Incline Dumbbell Front Raises – 4 sets x 8-10 reps
- Upright Rows – 4 sets x 8-10 reps
- Dumbbell or Machine Lateral Raises FST-7 – 7 sets x 8-10 reps
- Dumbbell Bent Over Lateral Raises – 4 sets x 8-10 reps
- Snatch-grip High Pulls – 4 sets x 8-10 reps