Strength
a) Front Rack Lunges (3″ deficit) – 5×8 (heavier than last wk – stand on plate)
b) DB Bent-over Rows – 5×8 (each arm)
—Superset a/b every 3 minutes
Conditioning
13 Min AMRAP Ladder
3 C2B Pull-ups (RX+ = 2 MU)
1 Lap Dball/Bag Bear Hug Carry 150/100#
4/3 Cal Assault Bike
6 C2B Pull-ups (RX+ = 4 MU)
2 Laps Dball/Bag Bear Hug Carry
8/6 Cal Assault Bike
9 C2B Pull-ups (RX+ = 6 MU)
3 Laps Dball/Bag Bear Hug Carry
12/9 Cal Assault Bike
***Continue pattern until 13 min is up
WOD Notes: Goal is to get to the rd of 18 PU & beyond. This WOD will not only work your body but it will test your brain on how well you can remember the rep scheme each rd. PU sub = chin over bar, banded Pull-ups, or ring rows (do not scale reps). Dball Carry – 1 Lap = 50ft. If it’s nice outside we will mark off a spot in the parking lot (length of rage).
Assistance
a) GHR (GHD) – 4×10 or start from the top and lower yourself down slow (4×6)
b) Hip Adduction (use rower seat) – 3×10 (each leg)