2/8/2021 – WOD

Strength
Back Squat – 1×5 @ 70%, 1×3 @ 80%, 5×1 @ 85%+
—Work up to a heavy single & if you feel strong go for a PR!

Conditioning
5 Min AMRAP
30/23 Cal Row
30 DB Thrusters 50/35#
Max T2B
—rest 1 minute
5 Min AMRAP
30/23 Cal Row
30 T2B
Max DB Thrusters 50/35#
—rest 1 minute
5 Min AMRAP
30 T2B
30 DB Thrusters 50/35#
Max Cal Row

WOD Notes: You will record 3 separate scores on whiteboard. Goal is to have 1:30-2 minutes each round to accumulate max reps of each movement. DB Thrusters should be done in 2-3 sets max. T2B sub = weighted leg raises on bench, T2R, or weighted sit-ups.

Assistance
a) Weighted Plank – 10 Rounds: 30 sec on / 30 sec off
b) Hip Adduction (use rower seat) – 3×10 (each leg)
c) One Arm High Pulls – 4×10 (each arm)

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