Strength “18 Min Clock”
a) Deadlift – Quick heavy single (90%) in less than 5 minutes
b) Single Leg RDL – 3×10 (each leg – rear foot 6-12″ off floor)
c) Bar/Ring Dips – 4×10 (advanced = weighted or slow tempo)
—Part a should take less than 5 min then go right to supersetting b/c. Work with someone else to minimize cleanup time. Go a little heavier than last wk for parts a/b/c. You should have to a take at least 30 sec in between legs.
15 Min Clock – AMRAP Assault Bike Cals
Every 90 Sec, Starting at 0:00 do:
***ODD RD = 4 Manmakers 45/30# DB’s
***EVEN RD = 12 T2B (RX+ = 15)
WOD Notes: Score = total cals. Goal is 100/80 Cals. Rage Manmaker = 2 Push-ups + 2 Rows (L) + 2 Rows (R) + 1 Sq CL Thruster. The 4 reps should take 50-60 sec. The T2B should take 30 Sec at the most. T2B sub = T2R, GHD SU, or Weighted LR/SU. You will do 5 sets each of the Manmakers & T2B.
a) One Arm High Pulls – 4×10 (each arm – slow eccentric)
b) L-Sit Tap Overs – 4×20 (move feet back & forth over an object)