Strength
Back Squat – 20 Min To Work up to a 1RM + 1×20 @ 50%
—Pass = completing all 20 reps in under 90 sec & also 5 breaths or less in 20 secs after completion of squats. Record on sheet
Conditioning
12 Min AMRAP
8 Thrusters 135/95#
250m Run
WOD Notes: TD = 4-6 rds. Thrusters are moderately heavy, but should be unbroken every round. You should also be able to run fairly quick at about 85% effort & pick up the bar right away when you get in from the run. Try to do the Assistance part “a” during the “strength”.
Assistance
a) Pull-up Test – Max set of strict pull-ups. Tempo = slow down / fast up. Double OH grip. May kip the top portion of PU as you get fatigued. Start from a deadhang! Record bw & # PU on sheet.
—If you can’t do a strict pu, you will pick a DB that you can rep out 8-12x for a DB Row. Record weight on sheet.
b) Weighted Plank – 6 sets: 45 sec on/ 45 sec off (heavy)
