Strength
a) Push Press – 5×6 @ 75%+ (heavier than last wk)
b) One Arm Farmers Carry – 3x60m (each arm – heavier than last wk)
—You will do your FC after set 1,3,5 of PP.
Conditioning
6 Rounds (Interval Style)
5 Dball Over Shoulder 125/80# (RX+ = 150/100#)
10 T2B (RX+ = 15)
250m Run
—rest 1 min between rounds
WOD Notes: Goal is sub 2 min each round & to run fast so that you need the 1 min rest! Go a little heavier on dball/bag if possible! T2B sub = T2R, Knee-ups, or Sit-ups (no scaling reps). Subtract 5 min at the end & record score.
Assistance
a) Weighted Leg Raises (Bench) – 5×15
—Pinch 10/15# DB between feet
b) DB Seated Shoulder Press – 5×8 (heavy)