Strength
a) Back Squat – 5×5 (3 sec tempo + 1 sec pause) @ 75%
b) One Arm OH Carry – 3×50 yards (each arm – heavier than last wk)
Conditioning
For Time – “Acid Bath”
500m Ski
500m Row
1000m Bike Erg (we’ll do 30/25 cal Bike)
—Rest 3 minutes & repeat. Record both scores.
WOD Notes: Goal is to break 8 minutes both times you do it. Try not to hold back & pace it the first time through. Try to transition quickly to each machine.
Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) BB Bicep Curls + BB Skull Crushers – 4×12 each