2/23/2021 – WOD

Strength
a) Bench Press – Work up to a heavy 1RM, 3RM, & 5RM (in that order) + 1 ME Set @ 70%
b) Hollow Rock – 4 Sets: 30-60 Sec (try to go to failure)

Conditioning
For Time
50/40 Cal Ski
15 (1 Pwr Clean + 2 Jerks) 155/105#
50 Box Jump Overs 30/24″
10 (1 Pwr Clean + 2 Jerks) 205/135#
50/40 Cal Ski

WOD Notes: Goal is 15-19 min. Ski should take 3:30 or less each time. Barbell weight = 55% & 65% of your CnJ. You don’t have to stand up on the box jump overs, so focus on staying low when you land.

Assistance
a) DB Skull Crushers – 4×10 (3 sec eccentric)
b) Glute Ham Raises: 4×12 or Lying Leg Curls: 4×20-25 (use rings – a few inches off floor).

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