Strength
a) Single Leg RDL – 4×8 (each leg – heavier than last wk)
b) Bench Press (close grip) – 4×8 @ 70%
—You may touch 2 KB/DB to the ground each rep for the RDL & use a BB for the bench press. Superset a/b.
Conditioning
2 Min AMRAP x 10 (with a partner)
10 DB Snatches (alternating) 80/50#
1 Rope Climb 20ft (legless 18ft = RX+) or 1 Pegboard Ascent
Max Cal Ski
WOD Notes: TD = 12-20 cal/round. Score = total cals (do not reset monitor throughout the wod). Each athlete will do 5×2 min amrap. You should have 60-70 sec each round on the ski erg! Try to give 95%+ effort each round, since you have 2 minutes rest after each round! RC scale = climb to 15ft or 3 heavy seated rope pulley ascents.
Assistance
#Abseveryday: Hollow Rocks – 8 sets: 40 on / 20 off
—Rx+ = Banded Hollow Rocks (30 on / 30 off)
