Strength
a) Front Rack Lunges – 10/10/8/8 Reps (increase weight each set)
b) DB Bicep Curls – 10 Reps (both arms at same time)
c) Weighted Plank – 45-60 secs
—Superset a/b/c every 4 Minutes x 4 Sets
Conditioning
For Time
20 Wall Balls 20/14# to 10ft (RX+ = 30/20# to 10/9.5ft)
5 Clean n Jerks 205/135# (70%)
400m Run
30 Wall Balls
7 Clean n Jerks
600m Run
40 Wall Balls
9 Clean n Jerks
800m Run
WOD Notes: Goal is 15-20 min. CnJ should feel moderately heavy to where you have to wait a few extra secs between reps. Wall Balls should be unbroken the first set & broken up 2-3x on the 2nd & 3rd sets. The strength this week won’t be the same as next week, since we’re still in between cycles FYI.
Assistance
a) Banded TKE – 3×20-25 each leg
b) One Arm High Pulls – 4×10 (each arm)
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