Strength
a) Back Squat – 5×5 @ 80% (heavier than last wk)
b) One Arm High Pulls – 5×6 (each arm 3 sec eccentric)
—Superset a/b every 3 minutes
Conditioning
For Time
20 Goblet Squats 120/80#
4 Wall Climbs (RX+ = 60ft HSW)
20/16 Cal Row
30 Goblet Squats 100/60#
6 Wall Climbs (RX+ = 80ft HSW)
30/24 Cal Row
40 Goblet Squats 80/40#
8 Wall Climbs (RX+ = 100ft HSW)
40/32 Cal Row
WOD Notes: Goal is 14-17 min. You must hold one DB vertically for the goblet squat. You should be able to do each weight in 2-3 sets at the most. WC sub = don’t climb too close to wall or elevate feet on box in pike position and walk around box 1.5/3/4.5x by round.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) Barbell Bicep Curls – 4×10 (2 sec eccentric)