Strength
a) Deadlift – 15 min to work up to a new 1RM OR 50 Reps for Time at 50% (Stamina)
—You may touch n go reps, but no excessive bouncing. Compare to 7 wks ago.
b) One Arm Shoulder Press– 4×6 each arm (heavier than last wk)
Conditioning (compare to 1/19/2016 & 7/6/2015)
1.a) 50 Cal Row For Time
—Rest 2 minutes
1.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
2.a) 50 Cal Row For Time
—Rest 2 minutes
2.b) 25 Lateral Burpees Over Bar For Time
—Rest 2 minutes
3) For Time: 50 Cal Row + 25 Lateral Burpees Over Bar
—no rest between row/burpees
WOD Notes: TD = 1:20-3:00 For Row / 45 sec-90 sec for burpees / 3-4 minutes for part 3. For round #2, try to stay within 20 seconds of your first round for both the row/burpees. Round #3 is no rest between the 2 movements. You will record 5 separate times. Do your best to go 100% ALL OUT for each segment! Keep in mind, rowing for calories will favor the larger/taller athlete & burpees favors smaller/shorter athletes. Click on link above for previous results.
Assistance
a) Hollow Rocks – Tabata (10 Rounds)
b) Single Leg RDL (use BB) – 3×10 each leg (use 30% of DL)
