Strength
a) Deadlift – 5×5 @ 80%, 1×10-12 @ 75%
b) Seated DB Shoulder Press – 5×8 (slow eccentric + pause)
—Superset a/b every 3:30. No touch n go on the DL except for the backoff set.
Conditioning
For Time
2 Rope Climbs 15ft (RX+ = 20ft)
3 Wall Walks (RX+ = 30ft HSW)
400m Run
3 Rope Climbs 15ft (RX+ = 20ft)
6 Wall Walks (RX+ = 60ft HSW)
600m Run
4 Rope Climbs 15ft (RX+ = 20ft)
9 Wall Walks (RX+ = 90ft HSW)
800m Run
WOD Notes: Goal is 13-17 minutes. RC sub = climb 10-12ft, 2x heavy pulleys, 10/15/20 RR by round, or 3/4/5 Up Downs by round. WW sub = 8-10 shoulder taps/WW. This WOD will get difficult by the last round where muscular endurance comes into play & your HR should drop a little, so it’s meant to be a little lower intensity.
Assistance
a) DB Bent-over Rows – 4×10 (each arm – heavy)
b) Pallof Presses – 3×15 (each side)
c) Tibialis Raises – 4×15