11/14/2017 – WOD

Strength
a) Bench Press – 5×5 @ 85%
b) Hollow Rocks – 5×40-70 sec (rock longer than last wk)
–Super set part a/b 

Conditioning
For Time
30/20 Cal Ski
15 Thrusters 115/75#
3 Rope Climbs 20ft
18 Thrusters 115/75#
2 Rope Climbs 20ft
21 Thrusters 115/75#
1 Rope Climb 20ft
40/30 Cal Ski

WOD Notes: TD = 10-15 min. The first ski should take between 1:20-1:45. The 2nd ski should take 2-2:30. Scale cals accordingly, if you can’t even come close to those times. Thruster weight should feel light to where you can do the 15 & 18 unbroken for sure, but may have to break up 21 once. RC scale = climb to 15ft or do 2 down/ups per RC. Large classes will have to stagger heats every 2 minutes with faster athletes going first.

Assistance
a) RDL – 4×7 @ 67%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement

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