12/28/2022 – WOD

Strength
a) Push Press – 3×1 + 4×5 @ 90/80%+
b) Glute Ham Raises – 4×8-12
—15 Min Clock to get this work done. Work up to a heavy single pretty quickly, then back it down to 80% for sets of 5. If you can’t do GHR, do 4×5-6 negatives. Start from the top (sitting up) & try to lower yourself down as slow as you can until you’re parallel to the ground & then have someone push you back up to the top. You can also do an assisted negative by having a tech bar to lean on as you lower yourself.

Conditioning – For Time
1 Round
120 Double Unders
30 Thrusters 95/65#
2 Rounds
50 Double Unders
10 Thrusters 115/75#
3 Rounds
40 Double Unders
5 Thrusters 165/105#
—Rest 3-5 minutes
30 Sec Max Cal Assault Bike

WOD Notes: Goal is 8-12 minutes for WOD & 10+ cals for the 30 sec bike. DU sub = 1/2 the # of DU each rd, 180/75/60 singles by round, or 2x Feet versa climber. Thrusters should be done in 2-3 sets max rd 1. The 2nd/3rd Rd should be unbroken but challenging. Try to transition quickly when changing weights!

Assistance
a) Week #4 / Day #3 “Santa Abs” – GHD or Weighted Sit-ups – 4×25 (rest 60 sec between)
b) DB Lateral/Front Raises – 3×12 each (pause each rep) —rest as much needed between sets

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