Strength
a) Bulgarian Split Squats – 4×8 (each leg) @ 40% of BS
—barbell should be in front rack. Use weaker leg first
b) One Arm High Pulls – 4×8 (each arm – heavy)
—use arms only, no hips
Conditioning
For Time
75 KB Swings 70/53#
250 Double Unders
100 Burpees
WOD Notes: TD = 13-19 minutes. You may scale this WOD by breaking this up into 3 rd: 25/115/34. You should choose this option if you have trouble doing big sets of each movement. DU scale = 400 singles or 125 DU.
Assistance
a) Wide Grip Strict C2B Pull-ups – Accumulate 50 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 8 sets: 45 on/45 off
***Core will be programmed everyday starting tomorrow for the entire month of November. It is recommended that you follow this whether you do it at Rage or at home! Lets go! #abseveryday
