Strength
a) Push Press – 1×10, 1×8, 1×6, 1×4, 1×2, 1×1
b) Hollow Rocks – 5×30-45 Sec
—Start @ 75% for set of 10 & increase from there. Superset a/b every 3 minutes.
Conditioning
12 Min AMRAP
2 Thrusters 115/75# (RX+ = 135/95#)
2 T2B
4 Thrusters
4 T2B
6 Thrusters
6 T2B
***12/10 Cal Row to start each round.
WOD Notes: Goal is to get to the round of 14/14. Each round will start with the row (you will be on the rower a lot in the beginning). So rd 1 = 12/10 Cal Row + 2 Thruster + 2 T2B. Repeat this pattern until 12 min is up. You should be able to go unbroken on thrusters each rd & not feel challenging until the round of 10. T2B sub = T2R or weighted su/LR.
Assistance
a) Tricep Pushdowns (pulley) – 4×12
b) FacePulls (pulley) – 4×10
“Carve Your Pumpkin” – Week #4: Day #3
Hip Thrusts – Middle/upper back is resting on bench
Option #1 – Weighted (barbell): 1×20, 1×15, 1×10, 1×8, 1×6 (heavy for all sets)
Option #2 – Single Leg (band around knees): 4×12 (each leg)
***Pause at the top of each rep for at least 1 sec & squeeze glutes