Conditioning
3 Rounds For Time
40 Wall Balls 20/14# To 10ft
30 KB Swings 53/35#
20 C2B Pull-ups
10 Back Rack Lunges (reverse) 225/155#
WOD Notes: TD = 15-21 min. WB & KB should be light, since I want you to move quickly through those movements. The lunges should feel heavy, but 10 in a row should be manageable (57-60% of 1RM back squat). If you don’t feel comfortable cleaning it and getting it behind your neck, you may just do front rack lunges with same % of FS max. C2B scale = chin over bar, ring rows, or assisted chin over bar.
Announcement: During the month of May, I’m going to be programming a lot of extra assistance/skill work that you can do either before or after the classes. I encourage everyone to follow as much of it as you can. The focus will be on strengthening the upper body through strict pushing/pulling movements. There’s a strong emphasis at Rage on developing the lower body through squatting and sometimes not enough on the upper body. Kipping will be minimized the month of May, in which I will not program any kipping pull-ups/hspu. It’s time to develop a strong & healthy shoulder girdle. Strengthening the posterior chain (low back, glutes, hamstrings) & core will also be a focus.
