Conditioning Option #1 (If you did the DL/Burpee WOD yesterday)
10 RFT
8 DB Squats 50/35#’s
4 Bar Muscle-ups
Run 200m
WOD Notes: Do a 5×3 Back Squat @ 80%+ before this WOD. Use 2 DB’s. Squats & MU should be unbroken each rd. Scale reps back to 2 if necessary or do 5 strict C2B/chin over bar each rd. Goal is 15-18 min.
Conditioning Option #2 (if you did weighted burpee/db squat yesterday)
10 RFT
5 Deadlifts 275/185#
4 Bar Muscle-ups
Run 200m
WOD Notes: Do 3×3 Deadlifts @ 80%+ before this WOD. DL should be around 60% for WOD (unbroken) & MU should be unbroken each rd. Scale reps back to 2 if necessary or do 5 strict C2B/chin over bar each rd. Goal is 15-18 min.
Minimal Equipment #1 – 2 DB’s
10 RFT
10 One Leg RDL (5R + 5L) 50/35#DB’s
12 Gorilla Rows (alternate each rep) 50/35# DB’s
Run 200m
WOD Notes: Focus on keeping hips square to the floor (belly button to the floor) on the one leg RDL’s. Always keep one DB on the floor for the gorilla rows as you alternate which arm you pull with each rep & make sure low back is arched.
Minimal Equipment #2 – 1 DB
10 RFT
10 One Leg RDL (5R + 5L) 50/35#DB
12 Bent-over Rows (6R + 6L) 50/35# DB
Run 200m
WOD Notes: Try to use the heaviest DB you have for this WOD. For RDL, place DB in your left hand if the left leg is doing the work. You must also hold at the bottom of each rep for 2 sec since you have less weight.