Strength
a) Bulgarian Split Squats – 4×8 (each leg – heavier than last wk)
b) DB Pullover – 4×10 (heavy)
c) Weighted Plank – 4×45-60 Sec (use a weight that will challenge you for that time frame)
—Superset a/b/c every 5 minutes.
Conditioning
12 Min AMRAP Ladder
10/9 Cal Ski
2 Front Squats 185/125#
2 C2B Pull-ups
10/9 Cal Ski
4 Front Squats
4 C2B Pull-ups
10/9 Cal Ski
6 Front Squats
6 C2B Pull-ups
***Continue pattern for the remaining 12 minutes
WOD Notes: Goal is to get through the rd of 10(9)/12/12 & into the rd of 14. FS = 60% (should be able to go unbroken through the rd of 8. C2B sub = chin over bar or banded pu.
Assistance
a) Strict Pull-ups (supinated grip) – 5×6-8 Reps (weighted = advanced)
b) Calf Raises (safety bar – heavy) – 4×10 (pause) –hold on to an upright on the rig to balance.