Conditioning
4 RFT w/ Partner
20 Power Snatches (increase by rd)
4 (8 Burpees + 10 Renegade Rows + 12 Squats (1 DB on Back)) 50/35#
Run 400m
WOD Notes: Goal is sub 30 minutes. PS = M: 135/145/155/165#, F: 95/100/105/110#. You will work at the same time for the DB complex/Run. Do a burpee with hands on the DB’s & you don’t have to stand up with the DB’s to finish the rep. Renegade rows are 5 each arm & you must alternate. Focus on a tight core in the plank position with feet a little wider. For the squats, place (1) DB on your back (not supposed to be heavy).
“Carve Your Pumpkin” – Week #2: Day 6
Hamstring Work – choose a or b
a) Glute Ham Raises (GHD) – 4×10 or 4×6 Lower from the top (negatives)
b) Banded Hamstring Sliders – 4×15