Strength
Every 3 minutes for 4 sets:
6 Back Squats @ 75-80%
8 One Arm High Pulls (each arm – slow tempo on the way down)
Conditioning
For Time
800m Run
30 KB Swings 70/53#
30 Burpee Box Jump Over 30/24″
150m One Arm Farmers Carry 70/53# (75m each arm)
30 Burpee Box Jump Over 30/24″
30 KB Swings 70/53#
800m Run
WOD Notes: TD = 15-20 min. For the BBJO, you may use your hands to assist getting over the box, since it should be a higher box than normal. KB swings should be done in 1-2 sets each round (outside). The 1-arm farmers carry is to the marcor sign & back into rage (switch arms at the halfway point).
Assistance
a) Strict Chin-ups (close-grip) – 4×10 (accumulate 40 reps) or 15 negatives ( 5 sec count down)
b) Weighted Plank: 8 sets: 45 on / 45 off (same weight as last wk)
