Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 48% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×12 (same wt as last wk)
Conditioning
Complete 10 Rounds For Time (with a partner)
50 Double Unders
30/25 Cal Bike (15/12 assault)
WOD Notes: TD = 1:15-1:45/round. There is a 20 min cap on this WOD. You should not be over 2 min/round. DU scale = 25 DU or 80 singles (spend no more than 45 sec, no matter what!). You should be able to go ALL OUT on the Bike! Partner B starts when partner A finishes the entire round. Scale Cals on bike if you can’t finish them in under 1 min!
Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 70 Reps in the least amount of time
–Use weight if you can do 10+ strict unbroken. Scale = accumulate 20 negatives
b) Plank (weighted) – 10 sets: 30 on/30 off (heavier than last wk)
