Strength
a) Back Squat – 5×5 (3 sec tempo) @ 75-82% (heavier than last wk)
b) DB Skull Crushers – 4×12 (heavy)
—Superset a/b every 3 minutes
Conditioning (17 min cap)
For Time
9 Devil Press 50/35# DB
60 Double Unders
10/8 Cal Assault (20/15 AD)
12 Devil Press 50/35# DB
90 Double Unders
20/15 Cal Assault (35/25 AD)
15 Devil Press 50/35# DB
120 Double Unders
30/20 Cal Assault (50/35 AD)
WOD Notes: You should be able to move through Devil Presses consistently all 3 rounds. DU scale = 30/45/60 by round or 2x singles. The goal is to get under the time cap, so scale accordingly!
Assistance
a) One Arm High Pulls – 4×12 (each arm)
b) Weighted Plank – 10 sets of 30 on / 30 off (heavier than last wk)
