Strength
a) Bulgarian Split Squats – 5×6 (each leg) @ 50% of BS
–barbell should be in front rack. Heavier than last wk
b) One Arm High Pulls – 4×8 (heavier than previous 2 wks)
Conditioning
For Time (15 min time cap)
50 Burpee DB Ground to OH 45/30#
*Top of every min do 30 Double Unders
WOD Notes: TD = 9-15 min. WOD starts with 30 DU. This will definitely tax the shoulders especially if you’re doing DU. DU scale = 10-20 DU, 40 singles, or 15-20 sec worth of DU or singles. You should be able to get 4-6 reps each round. WOD is capped at 15 min!!!
Assistance
a) Supinated Grip C2B Pull-ups – Accumulate 80 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)
This Weeks Schedule
Mon/Tues – normal
Wednesday – No 7pm class
Thursday – 8am and 9am class + Open Gym 10-11am
Friday – Open Gym: 8am-2pm
Saturday – 8am & 9am classes. Open Gym 10am-2pm
