Strength
a) Deadlift – 6×4 @ 65-80% (slightly heavier than last wk)
—Lower each rep under control. No touch n go
b) DB Bench Press – 4×10 (heavy)
—Superset a/b
Conditioning
3 Min AMRAP x 4 Sets
150m Sled Drag 90/50#
8 Dball Over Shoulder 150/100#
Max Burpees (no jump)
—rest 2 minutes between sets. Score = total burpees.
WOD Notes: TD = 15-25 burpees/round. You should have about 60-70 sec each round to do burpees. Please pick a weight for the sled that you can run with the entire time, but should still feel challenging. Sled drag is to the “Marcor” sign and back into Rage.
Assistance
a) Hollow Rocks – Accumulate 5 minutes (RX+ = banded)
b) Grip: Hang from Pull-Up Bar for as long as possible x 3 sets
—RX+ = 50/35# DB between legs.
