Strength
Bench Press – 12 min to work up to up to a heavy single
Conditioning
2 Rounds: Complete with a partner for time
30 Dball Over the Shoulder 150/100#
50 Bench Press 185/125 (65%)
120/100 Cal Row
WOD Notes: TD = 21-27 min. You must alternate one rep at a time on the Dball. You must switch every 5 reps on the BP (you may quick switch weights if necessary). You must switch every 15 cals on the rower, which these should be sprints!
Assistance
a) Romanian Deadlifts (RDL) – 4×8 @ 67% of 1RM DL
—Use straps. First rep starts at the top of the DL. Heavier than last wk.
b) DB Shoulder Presses – 5×6 (heavier than last wk)
c) Hollow Rocks – 5 rounds: 1 min on / 1 min off
Meathead Tuesday!