Strength
a) Bench Press – 5×5 @ 82.5%
b) Hollow Rocks – 5×45-60 sec (rock longer than last wk)
–Super set part a/b
Conditioning
15 Min AMRAP
8 Dball Over Shoulder 150/100#
20 Burpees
25/20 Cal Ski
WOD Notes: TD = 3-4 rd. Record score as total rounds + reps into the rd you were in. You must scale the cals on the ski if you can’t complete 25/20 in under 1:45. Classes will stagger 2 minutes a heat. If there are more 8 athletes in a class, some will have to bike 30/25 cal instead.
Assistance
a) RDL – 4×8 @ 65%
b) Lateral/Front/Rear Delt Raises (use DB or small plate) – 3×12 each movement
Ragers representing at Ghouls & Gals!
