Strength
a) Back Squat (1 sec pause) – 5×2 @ 85%+ 1×8-12 Reps at @ 65% for speed
b) Straight Arm Pull downs (pulley) – 4×10 (control eccentric)
—Superset a/b every 3 minutes. Heavier than last wk!
Conditioning
5 Rounds (interval)
1 Rope Climb 20ft
10/9/8/7/6 Front Squats by rd (increasing)
1 Rope Climb 20ft
20/16 Cal Row
*rest 1 min between rounds
WOD Notes: Goal is sub 1:45 each rd. Start at 55% of FS for round of 10 and make small jumps each round as reps go down. RC sub = climb 12-15ft, 2 up/downs per rc, or 7 ring rows/rc. Sprint the Row each rd!!!!!
Assistance
a) GHD Sit-ups (weighted) or Weighted Sit-ups – 6×15 (slow tempo)
b) One Arm High Pulls – 4×10 each arm