8/31/2022 – WOD

Strength “15 Min Clock”
a) Press/Push Press/Jerk (choose one) – Work up to a heavy single
b) GHD Hip Extensions – 4×15-20 reps (advanced = weighted)
—Superset a/b as necessary. You can also do light BB good mornings if GHD isn’t available.

Conditioning
1:30 AMRAP x 12 w/ Partner
8 Front Rack Lunges (increase every 2 rds)
8 Push Jerks (increase every 2 rds)
Max Cal Ski

WOD Notes: Goal is to have 45-60 sec to ski/rd. Try to use the same weight for FRL & PJ if possible unless one movement is significantly stronger than the other (then have 2 separate bars out). You should be able to do all 16 barbell reps unbroken. (m: 135/155/175#) (f: 95/105/115#). First 2 rds are light. Second (2) rounds are medium & last 2 rounds should be challenging but doable to do unbroken. Partner A works for the 1:30, while Partner B rests then switch.

Assistance
a) GHD Sit-ups – 4×20 (weighted med ball) —rest 90 sec between
b) Reverse Flies – 4×15

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