Strength
a) Back Squat – 5×10 @ 60-65%
b) One Arm High Pulls – 5×6 (heavy – while maintaining form)
—Supeset a/b every 3 minutes. This will feel like a mini-wod towards the end
Conditioning
90 Sec AMRAP x 12 (with a partner)
10 Burpee Box Jump overs 30/24″
Max Cal Ski
—Score = total cals. Each athlete will do 6 rounds
WOD Notes: TD = 12-23 cals/rd. You should have 45-60 sec each round to ski ALL OUT! Work to rest is 90 sec / 90 sec. For the ski erg, think about driving chest down to the floor explosively while having tension in your lats (use your core!).
Assistance
a) Supinated Grip Pull-ups – 1RM (weighted) + 4×12 (c2b – weighted)
—Do 5×3 negatives if you can’t do a strict pu (lower for 5-7 sec count from top)
b) Weighted Plank – 10 sets: 30 sec on 30 sec off
c) Grip – Plate Pinch: 4 sets ME 45/25# plate (heavier than last week)
