Strength
a) Deadlift – 1×10, 1×8, 1×6, 1×4, 1×2
b) Dips (ring/bar) – 5×8 (sub: 5×15 HR Push-ups)
—Superset a/b every 3 minutes. Start @ 67-70% on your set of 10.
Conditioning
15 Min AMRAP
150m Sled Drag 90/60#
10 Strict Pull-ups (RX+ = C2B)
5 Wall Walks
WOD Notes: Goal is 5+ rds. You should be able to walk fast/slow jog the majority of the sled drag. PU sub = Banded Strict or kneeling pull-ups w/ bar racked on the rig (make it difficult for 10 unbroken). WW sub = 50 Shoulder taps or 2 lap walk around box in pike position.
Assistance
a) L-Sit/Tuck (Pegboard) – 6×30 Sec (rest 60 sec between)
b) Rope Bicep Curls (rope under KB) – 4×12
“Carve Your Pumpkin” – Week #4: Day #4
GHD Hip Extensions (weighted = RX+) – 4×10 Pause at the top of each rep