Strength
15 min to work up to a heavy jerk (use rack) – Do 1 rep EMOM until you get to 90%, then take more time in between sets.
—Your choice between power/split
Conditioning
2 Min AMRAP x 10 Rds (with a partner)
2 Legless Rope Climbs 15ft OR 1 Pegboard Ascent
7 Dball Over Shoulder 150/100#
Max Cal Ski
WOD Notes: This is an interval style WOD where Partner A works for 2 min while Partner B rests for 2 min. You should be giving 95%+ effort each round & have around 45-60 sec on the ski erg each rd. Score = total cals on the ski erg between you & your partner. If more than 12 people, some will have to row instead. Legless scale = climb with legs or 4 heavy seated rope pulleys.
Assistance
a) RDL – 5×5 @ 72% (little heavier than last wk)
b) Hollow Rocks – 10 Rounds of Tabata (Scale with hands to the side or under butt)
REMINDER: Rage Christmas Party is Saturday December 8th @ 7pm! Please RSVP through the FB page ASAP!
