Strength
a) Back Rack Lunges – 4×10 (build to HEAVY set of 10)
b) One Arm Rows (pulley) – 4×10 each arm (pause each rep)
—Superset a/b every 3 minutes
Conditioning
5 RFT
6 Dball over Shoulder 150/100#
8 (1 Burpee + 2 Box Jump Overs 24/20″)
400/350m Ski
WOD Notes: Goal is 16-20 min. Dball should be a little heavier than normal & should take about 30-40 sec to do the 6 reps. The B/BJO part should take about 1 min each rd & the ski should take about 90 secs.
Assistance
a) Weighted Plank – 10 Sets: 30 sec on 30 sec off
b) Straight Arm Pulldown (pulley) – 4×12
“Carve Your Pumpkin” – Wk 4 Day #1
Donkey Kickbacks (setup is on all four limbs)
Option #1 – Monkey Feet (1×15 1-2 sec pause + 3×6 – 5 sec pause each leg)
Option #2 – Banded (just above knee) – (3×15 – each leg)
Option #3 – No Resistance. Just bodyweight. (3×25 – each leg)
***Pause each rep for at least 5 sec at the top with foot above hip level