Strength
a) Deadlift (3″ deficit) – 5×5 @ 75%+ (try for same wt as last wk)
b) Dips (bar or ring) – 5×8 (advanced = weighted)
—Superset a/b every 3 minutes. No touch n go on DL. You may use a band on the dips. Focus on full ROM, lean chest forward as you come down.
Conditioning
For Time
150m Sled Drag 135/95#
30 Russian KB Swings 88/70#
30/24 Cal Ski
250m Sled Drag 90/60#
40 Russian KB Swings 88/70#
40/32 Cal Ski
400m Sled Drag 45/25#
50 Russian KB Swings 88/70#
50/40 Cal Ski
WOD Notes: Goal is 20-24 min. You should be able to walk very fast or jog slow. Swings should be unbroken the rd of 30 then break up 40 & 50 once or twice. Men sled = (3) 45# plates. Womens sled = 25# + (2) 35# plates.
Assistance
a) Tricep Pushdowns (pulley) – 5×8 (slow eccentric)
b) GHD Sit-ups – 8×10 (weighted)