Strength
a) Shoulder Press (standing) – 5×5 (heavier than last wk)
b) Good Mornings – 5×8 (start light first set)
—-Superset a/b every 3 minutes
Conditioning
13 Min AMRAP Ladder
3/2 Cal Ski
3 T2B
6/4 Cal Ski
6 T2B
9/6 Cal Ski
9 T2B
12/9 Cal Ski
12 T2B
***6 Push Press @ 75% after each round. Continue pattern until 13 min is up.
WOD Notes: Goal is to get to the round of 24. Women will keep increasing ski cals by 3 each round. 15/12, 18/15/, 21/18, 24/21. T2B sub = T2R or Weighted Leg Raises/Sit-ups. PP should feel challenging for 6 reps especially when fatigue hits in the later rounds.
Assistance
a) Lateral/Front Raises – 4×12 each
b) One Arm High Pulls – 4×10 each arm