Strength
a) Hex Bar Deadlift – 10/8/6/4/2/1 (should be challenging for each set)
b) Reverse DB Flies (use incline bench to save low back) – 4×12 (pause at top)
—Superset a/b every 3 minutes.
Conditioning
For Time – “2023 Age Group Semi Final WOD #1”
1,000-m row
100 double-unders
20 shuttle runs
750-m row
75 double-unders
15 shuttle runs
500-m row
50 double-unders
10 shuttle runs
250-m row
25 double-unders
5 shuttle runs
WOD Notes: Goal is sub 25 minutes. DU sub = 1/2 DU, 2x singles, or 2x feet on the versa climber. 25 feet down & back (50 feet) is one rep on the shuttle run.
Assistance
a) DB Bent-over Rows – 4×12 (each arm – heavy)
b) Pallof Presses – 3×15 (each side)
c) Tibialis Raises – 4×15